Is Running a mile a day good? You bet it does.
Running a mile every day has advantages beyond just lowering your personal best times. In fact, if you’re considering increasing your daily exercise or trying out a new fitness routine, there are incredible advantages to take into account. Even five to ten minutes of slow running each day can significantly lower the risk to your cardio health, according to research!
Want to improve your cardiovascular health, reduce body weight, and do other things? Then consider these advantages of just one mile of daily exercise!
How Long Does It Take To Run A Mile?
You may be wondering: “How long does it typically take to complete a mile?”
The speed at which you can complete a mile will vary based on a number of things, such as your age, gender, level of fitness, and experience with running.
Even the environment and the terrain can influence how quickly you can run a mile.
Here are the average times to run a mile based on running experience:
- The average one-mile time for a beginner runner is about 12 to 15 minutes.
- The average one-mile time for a novice runner is about 9 to 10 minutes.
- The average one-mile time for an elite runner is about 4 to 5 minutes.
It’s interesting to note that Moroccan middle-distance runner Hicham El Guerroj set the world record for the mile in 1999, clocking in at 3 minutes and 43 seconds.
Benefits Of Running A Mile A Day
Everyone has heard the joke that says if a person who is unfit is running, you should be running as well because it means something is pursuing them.
But what if people realized that running can be enjoyable? Additionally, it has a wide range of health advantages that can enhance life quality. Running as a form of exercise can also become a new favorite hobby or add variety to an already boring exercise regimen.
Here’s a look at why you may want to consider running — even just a mile — daily:
Run if you need a boost of energy. According to research, the endorphin and serotonin released during running have antidepressant-like effects. Due to the increased blood flow to the brain’s stress-response area, running at a moderate to vigorous pace, according to WebMD, is beneficial for mental health.
Acts As A Natural Stress Reliever
Instead of unhealthy habits that “relieve stress” like smoking or drinking, a healthier option is hitting the asphalt for a jog instead. Many people find physically moving and getting into the motions of running almost turns into a “meditative” state. More advantages may result from this, such as increased patience and resilience.
Improves Cardiovascular Health
One of the best exercises to quickly increase your heart rate is running. As your heart rate increases, your muscles continue to work harder, maintaining strength. Regular heart-pumping exercise, such as running, improves blood flow and lowers the risk of stroke.
Improve Your Learning And Memory
Your brain’s memory and thinking centers grow in size when you engage in regular moderate-intensity running. Furthermore, the advantages of less stress and a happier mood may indirectly help to ward off cognitive decline. The effects on learning are also noticed right away. According to a study that appeared in the journal Neurobiology of Learning and Memory, participants were able to pick up new vocabulary more quickly after a session of high-impact running. Therefore, going for a run before studying a new concept may make it easier for you to learn the information.
Helps With Weight Maintenance
Running burns about 100 calories per mile. If you don’t keep changing up your workout by including hills, ankle or wrist weights, or other challenges, that is. Not a big fan of the notion of running? According to the Mayo Clinic, walking can help you lose weight in a manner that is comparable to other exercises. The number of calories burned while walking is comparable. If you don’t increase your food intake from what you were eating before and walk or run 35 miles per week, you’ll lose about a pound per week.
Reduces Risk Of Serious Health Issues
Using prevention techniques may help you avoid health problems like diabetes, obesity, and other chronic conditions if they run in your family. According to research, running can help lower the risk of conditions like heart disease, cancer, type 2 diabetes, high cholesterol, and obesity.
Improves Knee Health
Contrary to popular belief, running can be beneficial for the knees. According to studies cited by Northwestern Medicine, regular running can protect against the development of osteoarthritis in the future by strengthening joints. If you’re a novice or experienced runner, be sure to pay attention to any pain signals. When comes to chronic knee pain, it’s typically caused by patellofemoral pain syndrome (PFPS) and iliotibial band syndrome (ITBS), but check with your doctor.
Meets The Daily Recommended Aerobic Requirement
Exercise is another habit the body needs to engage in frequently to keep its health at its best, just like eating well. Healthy adults should aim for at least 150 minutes of moderate aerobic activity each week, according to the Department of Health and Human Services. or 75 minutes per week of intense exercise. This keeps your heart healthy and your muscles strong. Lace-up your shoes and head out the door if you’re interested in running!
May Keep Away The Common Cold
Most people will go to any lengths to avoid getting sick. Running is therefore thought to strengthen the immune system and lower levels of stress hormones, both of which contribute to your general health. Regular exercise of any kind — yoga, walking, kickboxing, dancing, and the like — all add up and count toward your exercise “bank deposits” so to speak.
Strengthen Your Bones
Age-related bone density loss can result in osteoporosis. High-impact exercise, like running, has an even greater positive impact on bone mineral density than strength training, which can be helpful in developing strong bones. Strong bones help support strong muscles and lower your risk of injury.
Reduce The Risk Of Cancer
Although it is unknown how exercise lowers the risk of cancer, many theories have been put forth, including the ability of exercise to lower inflammation and enhance immune system function, prevent obesity and high insulin levels, and lower hormones and growth factors that are linked to cancer. A number of cancers, including bladder, breast, colon, endometrial, esophageal, kidney, and stomach cancers, have been linked to aerobic exercise, including running.
Fight Off Depression
Some studies have found that aerobic exercise, such as running, can be just as effective in treating depression as an antidepressant medication due to its similar effects on the brain. It promotes hippocampus growth and allows for the formation of new neural pathways, both of which can lessen the effects of depression. Running a mile every day could help you feel better if you’re dealing with depression, anxiety, or other mental health problems.
Running Safety Tips
It’s important to ease into any new exercise program. The first day won’t see you running a marathon. Spend time learning about running, and if you need motivation, think about joining a local running group.
Consult Your Doc
It’s a good idea to speak with your doctor before beginning any new major exercise program. This is crucial if you have any cardiac or musculoskeletal conditions.
Listen To Your Body
Be patient and begin where your body is most at ease. The first day of sprinting won’t be easy. After walking, jog, and then run. Work your way up to longer running intervals.
Invest In Quality Shoes
Your running footwear is just as crucial as your running form. To avoid blisters, you want shoes with lots of cushioning and stability. A sufficient toe width should also be present.
Pay Attention To Weather
If it’s too hot or cold outside, avoid running. Choose an alternative exercise, a treadmill option, or a running path in a gym instead.
Avoid Night Running
It goes without saying that nighttime running is risky. Wear brightly colored clothing with reflectors and a headlamp or safety lights if that’s the only time you can exercise. Tell someone where you plan to run as well.
Water is necessary to stay hydrated throughout the day, but it becomes even more crucial when you are perspiring and losing fluids. Every 10 to 20 minutes of exercise, the American Council on Exercise suggests drinking seven to ten ounces of water.
Don’t Worry About Pace And Speed
Just concentrating on finishing the run is helpful when running a mile every day.
Don’t worry about your pace or your speed because doing so could ruin the fun of running.
Run With A Friend Or Family Member
It really helps to run with a friend or family member to keep you accountable for your runs on the days when you feel like giving up.
Pick A Circular Route
If you take a circular route, you begin and end at your home. This means you’re not adding extra steps at the end.
Conclusion: Challenging But Rewarding
Even though running can be difficult, it can also be rewarding. This is particularly true if your goals include reducing your weight, building muscle, or simply lowering your blood pressure or cholesterol levels. Remember that there are a ton of other healthy physical activities you can try with advantages that are very similar if you utterly detest them.
Is Running 1 Mile A Day Enough?
While running a mile every day has many advantages, maintaining your fitness usually requires more than this brief amount of exercise. To stay at your healthiest, you’ll need to perform strength training and moderate-intensity aerobic activity for about 150 minutes each week.
How Many Miles Should You Run In A Day?
Start off as a runner with just two miles per day, especially if you’ve never been very active before. For instance, on Monday, Wednesday, and Friday, you could run two miles each time and four miles the following day. Once you reach 60 to 80 miles per week, continue to increase your mileage by 10% each week.
How Many Miles Is A Healthy Run?
If you enjoy running but don’t love it, the following information will give you a spring in your step. According to a recent analysis of studies, you only need to jog five or six miles per week to reap the majority of the health benefits of running.