How Running 2 Miles A Day Will Change Your Life
Looking for a life-changing transformation? It could be as easy as running 2 miles a day. Just two miles. About 20 to 30 minutes of exercise. That’s all it takes to enjoy the mental and physical health benefits of running.
Make a daily run part of your morning routine, and you’ll quickly notice some positive life changes. You’ll be buzzing with energy, feeling upbeat, and quickly notice changes to your body: stronger legs and core, and better cardio. Combine your running with eating better, and you can expect to lose weight.
Running 2 Miles A Day Transformation
Building a running habit is about so much more than the health benefits of cardio exercise and increased physical activity. Regular running can have a profound impact on your outlook, affecting both your daily life and your mental health.
Here are a few things that can happen:
1. Running Makes You More Determined
If you can make yourself run every day, rain or shine, just think of the other things you can achieve in life! You will start believing in yourself. You’ll realize you can do anything if you put in the effort. When setbacks occur, you’ll be able to push through because running has made you a stronger person.
2. You’re Creating A Healthy Habit
Adding one good habit to your life can lead to others. It’s a process called habit stacking where you build one good habit on top of another. If you’re running in the morning, you might start going to bed a little earlier at a regular time. Maybe you’ll eat a healthy breakfast after going for a run. These are extra healthy habits that can come from running 2 miles a day.
3. You’ll Stop Sweating The Small Stuff
Taking time out of the day to exercise is a great mood booster and also helps to put life in perspective. You’ll quickly realize that most of the petty everyday things that crowd your thoughts just aren’t worth worrying about. Run, clear your mind, and focus on what really matters in your life.
4. Running Can Give Your Life Meaning
Am I being serious? It’s a lot to ask of running 2 miles a day! Well, your two-mile training run may seem insignificant, but it’s giving you a reason to get up in the morning and face the day. Some people will use this habit to set bigger goals; running a marathon or even an ultra race.
Others will see it as a step towards getting in shape and having the confidence to go on a date. Looks shouldn’t matter, and they don’t matter as much as some people think. But if running every day can help you think positively about your body, enough to go out and seek new experiences, that’s giving your life meaning.
5. Regular Running Improves Your Health
From a runner’s high to a longer life, cardio exercise such as running is one of the best ways to improve your health. Hit your weight loss goals and use running to maintain your weight. You’ll benefit from a long list of health improvements, from reducing the risk of chronic diseases to improved artery health.
How To Start Running 2 Miles A Day
If you’re a complete beginner, use the walk-run method, alternating running with walking. Start with running for 1 min and walking for 2 minutes. Alternate running and walking until you’ve covered 2 miles. You could even follow the walk-run method in the Couch to 5K plan.
Gradually increase the length of your running time and reduce your walking time. You may need to take active rest days where you walk 2 miles instead of running. Walking days will give your body a chance to repair and recover.
Your progress will depend on your current fitness level. Some people will quickly dispense with walking and by the end of the first week be able to run 2 miles consistently. Others will still be taking walking breaks after 2 or 3 weeks.
It doesn’t matter. All that matters is that you’re making progress and getting fitter. Be mindful of your body, and if you feel any tight muscles or persistent niggles, take a rest day or walk instead of running.
Related post: How To Start Running When Overweight
Tips To Run 2 Miles A Day
Follow these tips to succeed at your 2 miles a day challenge:
1. Plan ahead
Add your runs to your daily schedule. If possible run at the same time every day. It helps to develop a habit.
2. Running shoes
Make sure you have comfortable running shoes with good cushioning and support. Don’t rely on a pair of old trainers you found at the back of the cupboard.
3. Pick a route
It’s best to know where you’re running before you set off. When you’re running the same distance every day, you can still mix things up and improve your running motivation with different routes. Or try running your route in the opposite direction.
4. Get your kit ready
It’s a big help to lay your kit out the night before if you’re running first thing in the morning.
5. Try meal planning
If you’re running to lose weight, meal planning can help. It saves time and helps you stick to a healthy diet.
What To Expect Running 2 Miles A Day
Commit to a goal of running 2 miles a day for 4 weeks and this is what you can expect:
Week 1
For the first few days, you’ll be all fired up, and running 2 miles a day will be a breeze. Whenever I’ve used the 2 miles a day program to regain fitness after a layoff, I find I’m bounding out of bed and probably setting off far too fast.
By the end of the week, it’s a different story. Expect to be a bit stiff and sore. Suddenly, even if you’re used to running, two miles can seem a long way!
Not many people lose weight in their first week. Exercising causes microtears, temporary inflammation, and water retention in your muscle fibers. You may even gain weight, but don’t fret – it’s just water. Everything will correct itself in week 2.
The extra running can make you hungry. Try to make nutritious food choices that fill you up without busting your calorie targets. Make sure you’re eating enough lean protein.
Week 2
This week can be tough. Fitting in a two-mile run every day is still a long way off from becoming a regular habit. Your entire body can feel worked, and you may struggle to see the benefits.
Hang in there. It gets easier in week 3.
Week 3
I like to think of this as breakthrough week. The aches and pains subside and you start to see why you’re putting yourself through this challenge.
Running becomes easier, you’ll feel fitter and notice some changes in your body. Better muscle definition and, if you’ve been watching what you eat, expect to see the weight go down on the scales.
Week 4
Congratulations – you’re nailing it! Running 2 miles a day should now feel natural. Something your body expects. Something you miss if you skip a day.
Expect to feel stronger, lighter, more alive, and just a little smug!
What Happened When I Ran 2 Miles A Day For A Month
Running 2 miles a day is a great way to increase your physical activity and can make a huge difference to how you feel about your body. Everyone will have a different experience. It all depends on your current fitness.
I’ve been running most of my life. So when I ran 2 miles a day for a month, it wasn’t ground-breaking, but it did improve my running consistency. I combined running 2 miles a day with some speed sessions, and I loved the results. I got a PR for a 5K, felt stronger as a runner, and reduced my body fat percentage.
Your experience could be completely different if you’re a beginner runner and you don’t normally exercise. 2 miles a day may not sound much but it will be a big challenge to your body. Expect great things. It’s going to feel tough at times but it’s worth it.
Some people will see 2 miles as an achievable distance they will continue to run as a long-term habit and for others it will be a stepping stone to running further – running 3 miles a day, running 5 miles a day, training for a half marathon, or a longer race.
Be aware of the diminishing returns of any new activity. As your body adapts to running two miles a day, you may need to adjust your training to get the same results. Maybe run faster or find a more challenging running route. Find out more about how to run every day and the benefits of everyday running.
The key here is to enjoy your running. You’ve conquered a huge challenge and should be proud of yourself. For many people, it’s enough to enjoy their daily 2-mile run. Running faster or further isn’t essential; just soak up the benefits to your physical and mental health. It’s life-changing!
