Nathan Pennington Running in The Distance

Running 2 Miles A Day | Is it Enough?

Are you seeking more information about running 2 miles a day? If so, welcome to RunDreamAchieve. Running 2 miles a day is a legitimate goal for total beginners or athletes seeking to lose weight. The athlete will be running 14 miles a week if running this much per day for each day of the week. Of course, as the athlete gets fitter they can increase their volume.

I would highly recommend that you do so especially if preparing to race in longer races. Remember, we all have to start somewhere. So, running 2 miles a day is a good start if you are just getting back into shape. Yes, it will take time and patience in order for your body to adapt to this stress load. It takes the body between 21 days to 4 weeks in order to do this.

I would highly recommend investing in a heart rate monitor. I use the Garmin 245 myself. It helps me to stay at the correct intensities during my tempo runs and long runs. It is much more wise to under train then to overtrain and a heart rate monitor can ensure that you train properly.

Is Running 2 Miles a Good Workout?

Running two miles a day is a good workout when first getting started. Of course, you do need to focus on running further and at faster paces the fitter you get. 14 miles a week is very low mileage for most runners. That being said, it is a lot for someone who is out of shape and just getting back into training. So, be sure to pace yourself properly and focus only on easy, aerobic running at first.

I would recommend adding in strides into your training plan at least twice per week. Strides are too short to build up any large amounts of lactic acid. So, you can do these types of workouts on top of the other training that you are doing. Strides are great for working on your leg turnover, form and acceleration.

You should also be doing 1 speed workout per week but only after you have build your easy foundational mileage. Remember, the end goal is to improve the body's lactate tolerance. So, we want to teach the body to clear lactic acid faster than it is building up. The best runners are able to sustain their goal race pace more effectively for this very reason.

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How Long Does it Take to Run Two Miles?

It may take some runners over 30 minutes and others under 9 minutes to run 2 miles. In fact, the world record for 2 miles for men is 7:58. Also, the world record for women is 8:58. Of course, these are the fastest times ever run. So, do not compare yourself to these runners.

It was once considered impossible for a human to run a mile under 4 minutes. Well, Daniel Komen of Kenya ran two, back-to-back, 3:59 miles when he ran his world record time of 7:58 for 2 miles.

Again, the focus for new runners should be to learn to run 2 miles a day before lengthening the duration of your runs. Yes, it may seem hard at first. The good news is that the body always adapts to the stresses we place on it. I created a running course for military members and civilians who are seeking to run faster over 2 miles. You can click on the green button to learn more about it, if interested.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

What Does Running 2 Miles a Day Do to Your Body?

Running two miles a day will help you to lose weight and build your endurance. Your heart will also not have to work as hard the fitter you get. So, today you may be running at 12 minute mile pace during your run but 8 weeks from now it may be 10 minute mile pace. Again, it is all about consistent training. Persistency plays a major role when it comes to running.

As you get fitter spend at least one day a week running at your anaerobic threshold. We run between 85 to 89% of our max heart rate running at this intensity. We do our tempo runs right around this effort.

So, aim to spend a few minutes running at this intensity after you have run easy for about a month. It is critical that we stress the energy systems of the body. The results is your previous race pace will feel much easier. Also, you will be able to run for longer periods of time without stopping.

What Happens if I Run 2 Miles Everyday for a Month?

You will most certainly drop weight and gain endurance. The key tactic here is consistency. So, if you run 2 miles a day for 30 days straight you are going to improve your stamina. In addition, you will build your capability to run much longer and at faster paces as well. There is trained and there is untrained.

There is no in between. The fact that you are here at RunDreamAchieve already tells me you have what it takes to succeed. I would also suggest mixing up your training to combat boredom. So, substitute a running workout at least once per week with a pool running workout. Pool running is great because it is equal to running on land.

The water resistance makes for a great anaerobic workout. In addition, you can run in the deep end of the pool with or without a flotation device. Of course, if you want to make it more of an anaerobic workout do not wear the flotation device. You will have to pump your arms and legs in order to keep your head above water.

Of course, if you cannot swim you can consider doing a workout on the treadmill. I only suggest this because running 2 miles a day can become boring if you do not mix up the way you train. So, there are many ways to get the same physiological benefits from alternating the types of workouts that you do.

Closing Thoughts

Be sure to subscribe to the RunDreamAchieve YouTube channel. My focus is to create new training and racing videos there each week to help new and advanced runners run new personal bests. Also, start implementing mental training into your routine as well. The vast majority of runners only focus on physical training.

Remember, our goals have to start in the mind before they will ever become a reality. I credit mental training in helping me to dip below the sub-2:20 marathon barrier. So, start spending at least 10 minutes each day visualizing yourself crossing the finish line with your goal time on the clock.

Also, running confidently, passing people and reacting to the surges your competition is throwing at your in the race. It is vital to train the subconscious mind equally as we train the body. Sadly, far too many runners only focus on physical training. The world's top runners focus on both mental as well as physical preparation. You will drastically increase your chances of success if you do this.

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