Did you know that running 2 miles a day can not only help you shed weight but help beat stress, sharpen your mind and help you function better?
By elevating your heart rate, running physically remodels our brains for peak performance. 2 miles convert to 3.2km.
Why 2 miles?
This distance is achievable for most people and has a reasonable time frame.
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2 miles also helps you start small and slow so that you do not hurt yourself.
You can progress further and build up your mileage.
HOW LONG UNTIL YOU SEE RESULTS FROM RUNNING?
A study from Harvard Health shows that weight loss from running is dependent on various factors like diet and weight.
For most new runners, that milestone can take anywhere from two to eight weeks, depending on your starting point.
Running is effective with consistency. You will feel the results before you see them.
Running 2 miles a day can get you fit on its own with the right diet. However, combining strength training after running will increase its effects.
The next question most people ask is, I have never run before, where do I start?
You can choose to jog, run, sprint. The most important part as you begin is to move your body and listen to it.
Warm-up your muscles with a stretch before your workout or start with a jog. The post-exercise stretch will also help with sore muscles.
Consider appropriate footwear to protect your feet and joints and for comfort. Choose the right fit for running.
Ladies should find the right support for their chests as well.
Breathe either from your mouth or your nose and mouth. You will need oxygen.
Depending on the weather, dress in layers.
Schedule your run. If you can, run at the same time every day. Having that consistency will create a stronger habit.
It gets significantly easier as you progress.
Track your progress on a calendar or find a training journal if it suits you better. Every run will assist as positive reinforcement.
Apps like Strava and Couch to 5k have interesting features to keep you on schedule and motivate you.
10 EXTRAORDINARY BENEFITS OF RUNNING TWO MILES A DAY
1. WEIGHT LOSS WITH LEG AND CORE WORKOUT.
Harvard Health has a study that shows that running is associated with a high caloric burn leading to weight loss.
Cardio is good for the whole body and also works your legs and core. Running automatically engages your core muscles and forces you to stabilize your hips.
2. HEART, LUNGS, BRAIN, AND HEALTH
Running helps in reducing the risk of cardiovascular disease by 30%.
You achieve better overall health with higher lung capacity, increased metabolism, and lowering cholesterol levels.
It promotes brain health and helps you sleep better.
It strengthens joints and bones through vitamin D from the sun and Increases energy levels.
3. RUNNER’S HIGH
This is the ‘high’ runners get after some time. Running has a rhythm combined with a moderate intensity that causes this.
Some say they feel weightless, aches and pains disappear, and you feel as though you could keep going forever.
Here, running boosts the brain’s endorphins and dopamine levels. Chocolate has endorphins as well.
Most importantly, it will keep you motivated.
4. EFFECT ON MENTAL HEALTH
Physical activity is key to managing stress and improving mental health.
It can help start your day clearer, lift your mood, process, and destress after your day.
Running helps in the exploration of new spaces, which can be a good break.
5. CREATES SUSTAINABLE HABITS
Running 2 miles a day builds willpower that helps create sustainable habits. By creating a daily goal, your mind will want to stick to that goal when you create momentum.
This will also create a point in your schedule, helping other tasks align.
The American Psychological Association shows that achieving your goals helps you accomplish more goals following.
Running for 2 miles in a day becomes a goal. It will put you in the right mindset to do more and reach other goals.
6. RUNNING AS A VIBRANT COMMUNITY AND HOBBY
Running is not only a good form of exercise but can grow into a hobby. The running community is large, which can help with new experiences.
It can equip you to perform in races, for fun or charity. Levels of expertise vary with something for everyone.
7. RUNNING TO SAVE MONEY
Running is convenient and cheap in comparison to many other exercises.
Gym membership costs and the cost of acquiring gym equipment may demoralize others. Not running, though.
8. TO CATCH UP ON YOUR READING
Most people enjoy running while listening to audiobooks. There are apps with a vast library suiting everyone’s preferences.
Music is also a favorite. Did you know there is a whole site dedicated to running music playlists?
You can also discover new podcasts.
Make sure to consider your route and car access through it. Safety first.
9. RUNNING DOESN’T REQUIRE ANY SKILLSET
Unlike some exercises, running is familiar for most people. You have to start.
To progress to other levels is achievable. You can choose to vary the pace and change locations and terrain.
10. CONNECTING TO YOURSELF AND YOUR BODY
The rush of air and being outside is a good way to get in touch with yourself and reset.
It is also a good opportunity to explore new places. The time away from screens and stresses will give your mind and body a chance to reset.
HOW MANY CALORIES DOES RUNNING 2 MILES IN A DAY BURN?
The exact numbers vary depending on factors like your weight, gender, body composition, metabolism, diet, pace, among others.
Studies from Harvard Medical School places calorie burns from 200 calories to 300 calories.
Running burns approximately 30% more calories than running versus walking.
RUNNING 2 MILES A DAY ON TREADMILL
The Archives of Physical Medicine and Rehabilitation found that a treadmill increases vigor and decrease fatigue after 25 minutes on a treadmill.
Treadmills are also easier and so more gentle to your joints.
As effective as that makes it, running outside has additional benefits. Running outside will exercise different muscle groups.
Steps and outside terrain help strengthen stabilizer muscles that facilitate balance and core strength.
The body will expend more energy when you are running.
To get even better outcomes when running, avoid high caloric or sugary food. Spicy food before running can also cause acid reflux.
Drink enough water to compliment the benefits of running 2 miles a day.
If you need to lock the door to your house before leaving for a run, the key can be tied to drawstrings on your pants or a sports bra.
Running with a partner or friend is also fun. Choose the right partner who will not drop your morale.
Take a break when you need to. Rest a little bit and resume running.