Running 2 Miles a Day to Get Fitter

Can you really gain significant fitness gains running 2 miles a day? Yes, you most definitely can. One of the biggest hindrances for most athletes is wanting results too quickly. Remember, the most dangerous athlete is the most consistent athlete. Physiological adaptations take between 3 to 4 weeks to occur. So, you cannot be in a rush when it comes to preparing for your races. In addition, the process of getting fit does take actions like running 2 miles a day.

It may be running two miles a day for a few weeks before you can see yourself doing far more. I have created training plans, running courses and offer personal monthly coaching here. So, there are definitely some resources available to you here to help take your preparation to the next level. Running has been shown to lower the risk of you getting heart disease from anywhere from 35 to 55 percent. What better reason to get out the door and get in better shape right?

Is Running 2 Miles a Day Enough?

It largely depends on the goals of the athlete. For example, of your goal is to run a sub 4 hour marathon 2 miles a day may not be enough. That being said, for the athlete seeking to run their first 5k or who has a goal of losing a few pounds it most definitely is. Running 2 miles each day will help strengthen your heart. In addition, your ligaments and tendons as well.

Also, you will eventually start to notice your pace per mile is quickening too. The reason being is you are building your aerobic endurance. In addition, many runners who run 2 miles a day and are consistent also run some of those miles at faster, anaerobic efforts.

Also, when you run 2 miles a day you can also sprinkle in some strides. Strides are quick accelerations but are too short to build up any significant lactic acid. The reason these will help is you will be spending time over many weeks and months at near spring paces. Again, the key is to build your endurance but also to improve your lactate tolerance.

Can I Lose Weight Running 2 Miles a Day?

Running 2 miles a day will certainly help you with your weight loss goals. I would also recommend looking at our sister site, Nutrition Geeks for your nutritional needs as well. We generally burn around 100 to 120 calories per mile when we run. So, when you run 2 miles in a day you are burning off an additional 200 to 240 calories.

running 2 mile a day
doing 6×1 mile at 4:43-4:48 @6,000ft elevation in Colorado Springs, Colorado

So, the key to burn off weight is to eventually burn at least 3500 calories which equals one pound. Yes, it will take time and effort but is most certainly doable. Is running two miles a day enough for this? More than likely not. The reason being is it simply isn’t a long enough duration to burn a great deal of fat. Of course, you will build fitness and general conditioning running this distance per day.

Running two miles a day, coupled with a healthy diet, proper nutrition, hydration and sleep will help. So, you have to pay attention to all the fundamentals to lose weight. Remember, start off first running 2 miles a day and then build on from there.

Will Running 2 Miles a Day Help Me Lose Belly Fat?

A compilation of 15 studies that were done in reference to this question found that easy, aerobic exercise does help to reduce belly fat. In addition, this also takes place without making any significant changes in your diet too. Moderate to higher level aerobic running helps you to burn fat.

Remember, you want to make sure you are holding the heart rate above 120 beats per minute. The reason being is anything below that all you are really doing is burning sugars. Also, you want to make sure you hydrating well in training and after you workout as well. Again, great running success comes down to paying attention to all of the variables that go into being a better runner.

Belly fat will melt off with time but you have to be patient. There are many times we start to doubt ourselves and get frustrated when we don’t see quick enough results. So, maintain your enthusiasm and consistency. Consistency is everything as many are willing but only the most serious will break through with new fitness. Are you interested or committed?

What Happens to Your Body if You Run 2 Miles Everyday?

Running easy aerobic miles or kilometers helps you to lose weight. In addition, also provides healthy stimulus and adaptation to your lung capacity and a stronger heart. Also, you will also feel better as it does improve your mood. Furthermore, athletes that run 2 miles a day will also lessen their chances of chronic disease. So, there are definitely significant benefits to getting out the door and doing this.

Did I mention running 2 miles a day also strengthens your immune system. One of the best recommendations I can share is make sure you are paying attention to your nutrition and hydration. In addition, consuming nutritional supplements that contain iron. We lose iron through sweating and foot strike hemolysis. So, each time your foot strikes the ground you burst red blood cells from the impact. Wd as athletes also lose iron in this lesser known way.

Remember, if you run low on iron it doesn’t matter how motivated you are, it will be difficult to race well. The reason is that iron plays a heavy role in cellular oxygen transport throughout the body. I was diagnosed with dangerously low iron/ferritin levels with a score of just 21 ng/ml. Normal ranges are from 38 to 300. That being said, once I got my levels back up to the 52-86 ng/ml range I started setting new personal bests.

What is a Decent 2 Mile Time?

The world record for the 2 mile for men is 7 minutes and 58 seconds set by Kenya’s Daniel Komen. Daniel ran under 4 minutes for both of his miles averaging 3:59 per mile. The world record for women was set by Ethiopia’s Meseret Defar who ran a time of 8 minutes and 58 seconds averaging under 4:30 per mile.

My personal best for the 2 mile distance is 9 minutes and 27 seconds. Again, the top mentioned times are the fastest 2-mile times ever run in recorded history. So, always focus on what you are in control of. For example, say your goal is to run under 14 minutes. What is the best way to get 7 minute mile pace to feel more like 8 minute mile pace? You have to train sufficiently at or far below your goal 2 mile run pace.

So, running 2 miles a day will most definitely get you in better aerobic shape. What it won’t do is help you to improve your body’s lactate tolerance. In addition, you cannot recruit fast twitch muscle fibers by running slow. Faster, more anaerobic (without oxygen) running will help you do this. That being said, the start of your fitness journey is getting to a point where you can run 2 miles a day consistently.

What Will Happen if I Run 2 Miles a Day for a Month?

One of the most noticeable effects you will see is improved fitness and weight loss. Again, it takes between 3 to 4 weeks for your body to adapt to any physiological stress you are placing on it. So, running 2 miles a day for a month will create some significant improvements. As mentioned above, you will…

  • Lose weight
  • Gain confidence
  • 2 miles will no longer feel as difficult as it did in week 1
  • Improved immune system
  • Stronger ligaments and tendons
  • Heart doesn’t have to work as hard as it did in week 1
  • Faster paces per mile/kilometer at the same effort vs the paces you were running in week 1
  • Better sleep
  • Stronger knees and improved tone of your legs
  • Improved mood
  • Lower your cholesterol levels
  • Running 30 minutes per week also works to lower your blood pressure
  • Helps minimize blood clots in arteries and vessels

How Much Fat Does Running 2 Miles Burn?

It will depend on the size of the athlete. The more you weigh the more you are going to burn per mile. Also, the faster you cover the distance the more calories you will burn as well. So, it just depends on how fit and what your current weight is. For example,

125lb athlete – burns around 130 calories per mile running at 15 minute mile pace or 140+ calories per mile running at just miles per per hour faster

150lb athlete – burns about 165-70 calories per mile running 2 miles in 30 minutes or an extra 100 calories if they can cover the distance in or around 24 minutes

175lb athlete – burns around 200 calories per mile running at 15 minute mile pace or closer to an extra 150 calories if they can cover the distance in 24 minutes

200lb athlete – burns about 225 calories running 2 miles in 30 minutes or closer to an extra 140 calories by increasing the pace by 5MPH to 24 minutes.

Closing Thoughts

I hope this post on the benefits of running 2 miles a day has been helpful to you. It may seem like a lot to you in the early stages when you are not very fit but it will feel like a breeze when you are. Remember, consistent action on your part will get you the results you are seeking. I know that it isn’t always easy getting out the door. That being said, keep your goals written down and remember why you are getting out there and putting in the work.

We all have to start somewhere and even the best runners in the world have to start from ground zero. The more consistent you are the better results you are going to get. Again, it takes anywhere from 21 days to 4 weeks to adapt to any stress you are placing on your body. So, your pace per mile may be 12 minutes today but in a few weeks may be in the high 10s to low 11s. Also, the longer you train the better results you will see.

Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new content there each week to help runners such as yourself get to the next level in your training and racing. I hope the resources that I have built here will help you take your fitness and racing to the next level. More importantly, help you gain confidence, lose weight and set some new personal records.

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