Will Running Two Miles A Day Get Me In Shape? 

Are you looking to start running and want to know if two miles a day is a good distance to get you in shape?

Or are you unsure if two miles is achievable for you and want to know more?

Will Running Two Miles A Day Get Me In Shape? 

Maybe you are looking for some more information before you lace up your trainers?

Whatever the question is that brought you here, we have the answer for you! 

Running any distance can be challenging, especially if you have not run for a while.

You can quickly find yourself overwhelmed, unsure how you will build up a fitness routine that works for you again.

You have heard people mention that running two miles a day will get you in shape, but is that true? Are there any downsides?

These questions whizz through your mind, and no one seems able to provide you with the answers that you need. 

Well, no more! Today, we are here with the answers for you! Just keep reading to find out if running two miles will help you get into shape and everything else you need to know about it. 

Is Running Two Miles A Day Good?

Let’s get straight into it! Running two miles a day is certainly a good thing!

Two miles is a great distance for beginners to start with, or for more experienced runners to fit into a busy day.

And by running two miles a day, you can increase your stamina, work on your form, and help you improve your fitness levels. 

Sure, the first few runs might be challenging, but the more you do it, the better you will feel!

For a daily target, two miles is a good starting point. It helps to improve your endurance and stamina as we mentioned earlier, and you don’t need to dedicate too much time to it. 

And for experienced runners, two miles is a good distance for recovery days after a long run, easing back in after an injury, or maintaining your stamina and endurance.

It also is a great distance to fit into your day if you have limited time! 

Are There Dangers Running Two Miles A Day?

Of course, with any kind of running there are downsides that should be considered. Injury, or the risk of injury, is the main danger you need to consider.

Before you start running, you should speak to your doctor to make sure that running every day won’t harm your health.

Some medical conditions mean it isn’t possible for you to run two miles a day, or that it can become too difficult or dangerous. 

Your doctor can run through all the risks for you and help create an exercise plan that will allow you to get in shape without pushing your body beyond its limits.

This could involve running for a shorter distance or a few times a week rather than daily.

These are also good options for anyone that is struggling to run two miles a day or is getting back into running after an injury. 

It is better to start gradually and work up to running two miles a day, rather than jumping straight in.

While you might be fine going from running nothing to two miles a day, most people can injure themselves or push their bodies beyond their limits, which we never want!

So take it slow and build up to two miles before you start running it every day. 

Another way to reduce the risk of injury is to warm up correctly. Take the time to stretch your body, move it gently, and get ready for the run ahead.

If you aren’t sure how to warm up correctly, there are plenty of tutorials online that you can follow along with.

Not only do these get you feeling pumped for the run ahead, but ensure that your body is warmed up correctly. 

You will also want to make sure you have water with you to keep you hydrated while you run and to use a safe running path.

Option for running paths that are smooth and level to start with.

You don’t need to add steep hills until your fitness has increased and you know your body can safely handle this! 

By considering all of these factors, you can minimize the risk of injury and run safely! 

Is Running Two Miles A Day Just For Beginners?

No, running two miles a day is not just for beginners, but for anyone that wants to run that distance!

We consider two miles a day to be the sweet spot when running daily, you will get the fitness benefits of running, without pushing your body beyond its limits. 

For beginners, two miles a day can be challenging at first, so it is best to incorporate walking into the runs, slow down their pace, or drop the distance where needed.

Remember, the routine needs to work for you and your body, so don’t worry if you need to slow down. 

A two-mile run is considered to be a moderate distance. And while more experienced runners can run further than two miles a day, this distance will help keep them fit and offer all the benefits of running, without them needing to spend too much time running. 

Will Running Two Miles A Day Get Me In Shape?

How Long Should Running Two Miles Take?

How long it takes to run two miles will vary from person to person. Experienced runners can run two miles in roughly nine minutes and thirty seconds!

Don’t be put off if you are new to running or aren’t a marathon runner!

Usually, typical runners will run two miles in 30 minutes, putting their pace at 15 minutes a mile. For beginners that could be a little longer, but don’t worry if it is! 

And don’t worry if you need to switch to walking for part of your run. It is far more important that you cover the distance and go out again that week than pushing yourself too far and ending up with an injury.

It is far better to take it slow and work up to running for the entire two miles than to be put off by how quickly it takes the top runners. Focus on yourself and the speed will come with time.

How Long Should Walking Two Miles Take?

On average, we walk 3 miles an hour, or a 20-minute mile. This means that two miles should take you roughly 40 minutes.

Of course, this time does not allow for things like crossing the street, taking breaks, or stopping to drink some water, so don’t worry if it takes you longer! 

The average will not apply to everyone, so if it takes you closer to an hour to walk two miles that is fine!

We are all walking at different ability levels and in different conditions, no one is going to walk quickly in a heatwave so don’t beat yourself up!

Instead of using the average to measure your performance and improvements, keep a track of how long it takes you to walk two miles, and watch the times get lower as you get fitter and quicker.  The best person to compete with is yourself! 

Will Running Two Miles A Day Help Me Lose Weight?

Yes, providing you are following a healthy and balanced diet, you can lose weight while running two miles a day.

To do this, you need to make sure your body is burning more calories than it is consuming.

It’s the classic, eat less, move more, and it works. You don’t want to eat too little that you are starving yourself or noticing a drop in energy, but keeping yourself in a slight deficit can help lose weight. 

Be sure to speak to a nutritionist before putting yourself in a calorie deficit.\

They can help you find the right deficit for you that will fuel your body for your daily runs and other tasks, while still allowing you to lose weight. 

If you don’t want to enter a deficit through diet, then increase the intensity of your run.

This will help you to burn more calories and can put you into a deficit to help lose weight.

By increasing the intensity of your run, you can also burn fat which will change how your body looks too. 

Does Running Two Miles A Day Tone My Body?

Yes, running two miles a day does tone your body. Your legs are having quite the workout, so you should notice a difference there, along with your torso and arms.

How tones your body becomes from running also depends on your recovery and diet.

If you want to tone your body or lose weight, you need to eat a balanced diet that is filled with vegetables. 

You also need to allow time for your muscles to recover and repair themselves after your runs.

Doing so helps your muscles look toned in the long run, although we know it can seem a little counterproductive at the start. 

To increase the tone you are seeing, head to the gym and do your run there.

After running two miles, use the cross-trainer for a fantastic whole body workout, or incorporate some weights into your routine. 

When Will I See Results From Running Two Miles A Day?

Providing you are getting the rest and recovery time you need, you should see results from running two miles a day within a week!

The first thing you should notice is an improvement in your endurance and stamina.

For weight loss or a change in your appearance, it can take longer for you to notice the changes, depending on your diet. 

As you run two miles a day, your body will become stronger, especially your muscles.

These muscles might grow and get heavier, which means you might not see a huge drop in the scales, even though you have burnt calories and lost fat. 

Don’t be discouraged, as the numbers on the scale aren’t always an accurate representation of the changes your body is going through.

Providing that you continue to run two miles a day you can see some fantastic results in just a few weeks!

Remember, it is a marathon, not a sprint, these things take time. 

Will Running Two Miles A Day Get Me In Shape?

Should I Run And Lift Weights?

Yes, if you want to, you can run two miles a day and lift some weights.

The combination of cardiovascular and strength workouts will help to improve your fitness, and tone your body!

But, you will need to keep in mind a few things when running and lifting weights.

First, you need to allow plenty of time between your two-mile run and weight sessions for your body to recover.

If you do them too close together you can stress or overwhelm your body, which can lead to injury or burnout. 

You also need to listen to your body and be aware of how your body feels.

When working out your lower body, it might feel like you are pushing your body too much.

If this is the case, you can shorten your workout or reduce the intensity, allowing your body to recover rather than injure itself. 

Make sure that you are also keeping hydrated, eating a balanced diet, and getting enough sleep.

This helps your body to recover after being worked out so that you can continue running and lifting weights every day.

Is It Best To Eat Before Running?

Yes, ideally you should eat before you head out on your run. By doing so, you will provide your body with some extra fuel it can use on the run.

It also helps stop you from feeling sick or lightheaded when you run. 

You don’t need to eat a lot, especially if you are running first thing in the morning.

A banana, toast, or small bowl of oatmeal is plenty to keep you going while you run.

Avoid eating anything heavy as a full stomach is never nice to run with!

It can leave you with a stomach ache, cramps, or even needing to be sick!

Make sure you let your food digest after a big meal before you head out for your run to prevent this. 

How Many Calories Can I Burn Running Two Miles A Day?

Now, the number of calories you will burn running two miles a day will vary from person to person, but you can expect to burn roughly 160 to 280 calories per run.

The number varies so much depending on the intensity of your run and how much you currently weigh. 

If you are carrying some extra weight, then your muscles need to work harder throughout the entire run.

And as your body demands extra energy, it will burn more calories to release the energy and keep you going for the whole two miles. 

If you run at a higher intensity, such as faster for longer, or with little breaks, your body will also need more energy to carry on.

So, it will break down food or fat you have stored and convert it into energy to use as fuel, resulting in more calories being burned. 

You can make your run more intense and burn more calories if you add an incline, such as hills or slopes.

Make sure that these routes are safe for you to run before you do, and don’t push yourself too hard.

Pushing your body too far too soon can lead to burnout and no one wants that! 

What Are The Benefits Of Running Two Miles A Day?

There are lots of health benefits that running two miles every day has for your physical and mental health. Let’s take a closer look at these benefits now! 

Mental Health Benefits 

While you run, your body will release endorphins, known as the feel-good hormones.

These not only are great for your body but will help boost your mood and give you the runner’s high that people crave! Endorphins make you happy, and who doesn’t want to be happy? 

Consistently running, or completing any exercise helps to improve your outlook on life and you should see the benefit of this in other areas of your life too.

It’s this boost in happiness and positivity that makes many runners choose to run first thing in the morning.

Not only does it mean you have already ticked exercise off your to-do list, but it can set a positive tone that will last for the day. And who doesn’t want to go to work or school feeling happy?

Physical Benefits 

Running two miles a day helps to improve your cardiovascular health.

Your lungs and heart will become far stronger, helping you to improve your stamina and endurance.

This not only makes running two miles easier but allows you to run further should you want to!

By improving your physical health you can run for longer without needing to catch your breath and you can reduce the risk of heart and lung-related illnesses too (Here are other tips to help you run longer). 

Do I Need Rest Days?

Yes, you need rest days! No matter the exercise you are doing, your body needs time to rest and recover, especially after an intense workout.

When you should take rest days will depend on your workout routine and whether you are new to running or not.

For beginners, we recommend taking rest days every other day to allow your body to recover. 

The fitter you become and the more your body becomes used to running, the fewer rest days you will need.

But no matter how fit you become, or how good a runner you are, you should still take at least one day a week as your rest day where you do not run.

There are two different ways you can let your body rest and recover from your exercise, let’s take a quick look at them now. 

Static Recovery

Static recovery involves staying still, or static to recover from your runs.

This could be sitting down with your feet up, or laying down and taking it slow the day after a run.

You will also want to get lots of sleep as this helps your muscles rebuild after an intense run. 

Static recovery is a good way to allow your body to rest and recover, but if you pair it with active recovery you can recover even faster! 

Active Recovery 

Active recovery involves moving your body, but at a far lower intensity than your standard activity.

So if you run two miles a day, an active recovery day would involve a one mile walk instead.

You are still moving your body, but with a far lower intensity than running. 

Active recovery helps keep your blood flowing to your muscles to help them recover and can help reduce the aching and soreness in your muscles, meaning you can recover at a faster rate! 

Final Thoughts 

And there you have it! Running two miles a day is an excellent way to help get you in shape and can be slotted into your daily routine easily.

Just be sure to use the tips we have given you today and don’t forget to consult a professional if you need any help.

There are trainers and nutritionists out there that can help tailor a diet and exercise program to suit you!

Jessica Knight