18 Fantastic Benefits of Running a Mile a Day

Last Updated on July 19, 2023 by Amanda Bowden

Embrace the Benefits of Running a Mile a Day for Your Body and Mind

Running a mile a day is likely to have a profound impact on your life. It can dramatically improve both your physical and mental health, making you feel happier and have more energy to tackle your day.

When running a mile is not already a habit it can seem like a daunting prospect. But don’t worry, we’ve got lots of motivation for you in this article!

There is so much evidence to support the health benefits of running that many schools in 90 countries, including the UK and US, have brought in a Daily Mile for the children. But running is just as important if you’re a grown up.

And a warning before you start, running can be addictive. You may find it turns into a new hobby and it’s all you can think about!

Keep on reading to discover the the 18 Fantastic Benefits of Running a Mile a Day. And below those benefits there’s section to answer all your Frequently Asked Questions.

1. Your Heart Will Thank You

Running is brilliant for your cardiovascular health. In fact, research has found that just 5 to 10 minutes of running a day is the optimum amount for a healthy heart. It’s fine to run more than this, but you will get most of the benefits from running this small amount. And it’s possible to run a mile in this timeframe – although for most people it will take them closer to 10 minutes!

Regular running increases your heart rate. It strengthens your heart muscle and improves blood circulation. Over time, and over many runs, this can lead to a lower resting heart rate and lower blood pressure. It also leads to a reduced risk of heart disease, and increased overall cardiovascular endurance.

2. Running a Mile a Day Will Make You Faster

Running a mile a day can have a significant impact on your speed and overall running performance. By consistently challenging yourself to run a mile at a faster pace, you improve your cardiovascular fitness, leg strength, and running efficiency.

Over time, this can lead to noticeable improvements in your speed, whether you’re a casual runner or a competitive athlete. It’s the consistency that’s key here, regularly running a short distance really brings on the fitness gains, helping to to reach faster speeds.

Of course, you don’t have to run fast, even if you can. It all depends on your goals. If your goal is to be healthier (and not faster) you will get health gains however slowly you run.

3. You Will Burn Calories and May Even Lose Weight

Running a mile a day can help you shed some weight! On average people burn 100 calories for each mile they run, although this varies greatly depending on your weight – the more you weigh the more calories you burn. If you run every day this adds up to approximately 700 calories a week.

These extra calories burned can help you create a calorie deficit, which is key to weight loss, as long as you don’t just make up for the calories burned with snacks! Another bonus is that running boosts your metabolism, helping you burn more calories even after you’ve finished your run.

Of course, if you don’t want to lose weight, you could just use the calories burned as an excuse for a snack!

4. Your Bones Will Get Stronger

Running is a weight-bearing exercise that really helps strengthen your bones. When you run, the impact on your bones stimulates the production of new bone tissue, leading to increased bone density. This is particularly beneficial in preventing conditions like osteoporosis and reducing the risk of fractures as you age.

To prevent osteoporosis it’s best to combine running with muscle strengthening exercises for maximum effect.

5. Running a Mile a Day Will Improve Your VO2 Max (You Will Get Fitter!)

Going for a short run everyday is an effective way to enhance your overall fitness levels and improve your VO2 max. VO2 max refers to the maximum amount of oxygen your body can utilize during intense exercise and is considered a key indicator of cardiovascular fitness.

Regular running, even for a mile, challenges your cardiovascular system and increases your oxygen uptake capacity. This gives your VO2 max a boost. By consistently pushing yourself during your daily mile run, you can gradually enhance your body’s ability to efficiently use oxygen, improving your overall aerobic fitness.

As your VO2 max increases, you’ll notice improvements in your endurance, allowing you to sustain higher intensities for longer periods. This means that activities that once left you breathless or fatigued will become more manageable, and you’ll be able to perform better in other physical pursuits as well.

6. Running Improves Mental Health

Running isn’t just great for your body; it also benefits your mind. When you run, your brain releases endorphins, also known as the “feel-good” hormones, which can improve your mood and reduce stress levels. Regular running has been linked to a decrease in symptoms of anxiety and depression, enhancing overall mental well-being.

Read 5 Amazing Benefits of Trail Running for Mental Health and How to Beat Anxiety: Running for Anxiety Relief to find out more.

7. You Might Live Longer!

Running is associated with increased longevity and a reduced risk of various chronic diseases, including the big killers: heart disease, strokes and cancer. Research has found that a small amount of running, even just 7 to 8 minutes a day, can significantly cut your risk of an early death. People who ran regularly had up to a 50% lower chance of death compared with non-runners. And runners gained an extra 3 year boost in life expectancy.

8. Running a Mile a Day Can Boost Your Energy Levels

Contrary to what you might expect, running a mile a day can actually boost your energy levels. Regular aerobic exercise like running increases your lung capacity, improves oxygen flow, and enhances your body’s ability to produce energy. As a result, you’ll experience increased stamina and vitality throughout the day.

9. You Will Get Stronger

Running works various muscle groups in your body, including your legs, core, and even upper body if you have proper running form. It helps to tone and strengthen these muscles, promoting better overall body strength. Additionally, running helps to lubricate your joints, reducing the risk of joint pain and promoting joint health.

10. You Will Sleep Better

Running can have a positive impact on your sleep patterns. Going for a run promotes deeper and more restful sleep. It can help regulate your body’s circadian rhythm, leading to improved sleep quality and feeling more refreshed when you wake up.

This study looked at the combined effects of physical inactivity and poor sleep on the risk of dying. They found that people who didn’t exercise much and had bad sleep had the highest risks of dying from various causes, including heart disease and cancer. This may mean that physical activity like running could help protect you even if you don’t sleep well!

11. Running a Mile a Day Boosts Your Immune System

Running a mile each day can give your immune system a nice boost. Moderate-intensity exercise has been shown to enhance the production of antibodies and white blood cells, which play crucial roles in fighting off infections and diseases. By running a mile a day, you can strengthen your immune system and reduce the risk of illnesses.

This study found that boosting your immune system with regular exercise may even help you beat Covid!

12. It Will Reduce Your Chances of Getting Cancer

Running is an awesome way to lower your risk of getting cancer. This study found that any amount of running, even running once a week, or going for short runs, reduces your chances of getting cancer by 23%.

Running helps in several ways to lower the risk of cancer. Firstly, it helps you keep to a healthy body weight. Being overweight is associated with an increased risk of developing many types of cancer. Running can contribute to weight management tactics and reduce the risk of obesity-related cancers.

Secondly, running helps regulate hormone levels in the body. Imbalances of hormones may cause many cancers, especially of the breast and prostate. Going for a run can help regulate those hormone levels, reducing the risk of hormone-related cancers.

Furthermore, running also boosts the immune system, which plays a crucial role in fighting cancer. Regular exercise has been shown to enhance immune function, making the body more efficient at recognizing and eliminating cancer cells.

Running also promotes healthy circulation, which facilitates the delivery of oxygen and nutrients to all parts of the body, supporting overall cellular health and reducing the risk of cancer development.

13. Running a Mile a Day Will Help You Think More Clearly

Running is a great way to to improve your cognitive function. This means your memory, attention span, and concentration can all get a boost from a run. The increased blood flow and oxygenation to the brain while you’re running helps enhance mental clarity and sharpens your focus.

These findings show that even 10 minutes of running can improve blood flow and increase brain activity. They found it helps improve your mood too! Therefore, incorporating a daily mile run into your routine can provide you with a mental boost for the rest of the day.

14. It Will Make You More Disciplined

Committing to running a mile a day requires discipline and goal setting. By setting and achieving this small but consistent daily goal, you cultivate discipline, perseverance, and a sense of accomplishment. This mindset can extend beyond your running routine and positively impact other areas of your life, such as work, relationships, and personal growth.

15. You Can Monitor Your Progress

Running a mile a day allows you to set and track tangible milestones. You can easily monitor your progress and see improvements over time.

You can get a free app on your phone like Strava to help you monitor your progress. With it you can track your distance (so you know when you’ve completed your mile!) and your pace. This will help you see the results as your fitness improves.

Or you can get a running watch like the girl in the image. If you get a good one it can monitor your heart rate and location so you can see a map of your route after your run, and share it Strava, or another social media, if you want to. The kudos on Strava can be a big motivator to keep on running!

16. Establishes an Exercise Habit

Running a mile a day helps establish a habit of regular exercise. By committing to this manageable distance every day, you develop discipline and consistency in your fitness routine. This can lay a strong foundation for expanding your running goals or exploring other forms of physical activity in the future. A world of adventure awaits!

17. You Will Get a Confidence Boost When You Run a Mile a Day

Running a mile a day can significantly boost your confidence and motivation. As you do it day after day you are proving to yourself you can do something great, maybe something you never expected you could do. This sense of achievement fuels your motivation to continue challenging yourself and pushing your limits, both in running and in other areas of life.

18. And Finally, Running a Mile a Day Won’t Take Long!

Running a mile a day is a very time-efficient way to fit exercise into your day. With an average pace, you can complete a mile in around 9 to 12 minutes if you’re a beginner. Obviously this varies depending on your age and fitness levels, but it won’t take that long!

This makes running a mile a day an ideal option if you’re busy and want to squeeze in a quick workout and still reap the rewards of running.

FAQ

Q. How many calories do I burn running 1 mile?

A: The number of calories burned while running a mile depends on various factors, like your weight and speed. But, on average, people burn approximately 100 calories when running a mile. The more you weigh the greater amount of calories you burn!

Q. Is running a mile a day good for you?

A: Yes, running a mile a day can definitely be beneficial! It helps improve cardiovascular fitness, helps with weight loss, strengthens muscles and bones, boosts mood, enhances mental clarity, and fosters discipline. When you start out running you should increase your distance slowly to try and prevent getting injured. Best not to go straight out and run a mile a day when you have never run before. Start by walking for a minute then running for a minute until you complete the distance. At any sign of injury stop running and have a break until you’ve recovered. Running a mile a day is amazingly good for you, as long as you don’t get injured in the process!

Q. What is the world record for running a mile?

A: The world record for the fastest mile run by a male athlete is 3 minutes and 43.13 seconds, set by Hicham El Guerrouj of Morocco in 1999. For females, the world record is 4 minutes and 12.33 seconds, achieved by Sifan Hassan of the Netherlands in 2021. These times are insane! Fortunately you don’t need to run anywhere near this fast to gain the benefits of running.

Q. How many running steps are there in a mile?

A: The number of running steps in a mile can vary hugely depending on factors such as height and stride length. On average, a person of average height and stride length may run a mile in about 1450 steps. However, this could vary anywhere from 900 (if you’re super tall) to 2000 steps if you’re around 5 foot.

Q. What is the average time for running a mile?

A: The average time for running a mile varies between people and is very dependant on your fitness. However, a rough estimate for an average runner who’s just starting out is around 9 to 12 minutes per mile. This can be faster or slower depending on factors such as age, fitness level and terrain. For example, if you are running on hilly trails it’s likely to take you much longer than if you are running on a flat road.

If you’d like to find out more about average times for different age ranges and abilities check out this article: 1 Mile Run Times.

If you’d like to improve your running times read: How To Become A Faster Runner.

Q. Does it matter how fast you run a mile?

A: The speed at which you run a mile depends on your goals and personal preferences. Running at a faster pace can challenge your cardiovascular system and improve overall fitness, while slower, more comfortable runs can still provide numerous health benefits. It’s essential to find a pace that feels sustainable and enjoyable for you. The main thing is keeping up the habit, and you’re more like to succeed at this if you enjoy it.

Research has shown that even running at a relatively slow pace of less than 6mph can still boost your life expectancy and slash your risk of an early death from any cause.

Q. What happens if you run a mile every day for 30 days?

A: Running a mile every day for 30 days can lead to various positive changes! Your cardiovascular endurance should improve, and you may lose weight or find you have an improved body composition. Additionally, you might notice increased mental clarity, better mood, and a great sense of accomplishment.

A 30 day running streak is an awesome achievement. However, at any sign of injury it’s important to take a break. You can start another running streak when you’ve recovered!

Q. Does running burn belly fat?

A: Running can contribute to overall fat loss, including fat around your belly. However, it’s important to note that losing weight in one place of your choosing is not possible. When you lose weight it will most likely come off everywhere.

If you’d like to read more about this topic have a read of: Will Running Reduce Belly Fat?

Unleash the Transformational Power of Running a Mile a Day!

Running a mile a day may seem like a small feat, but its benefits are far-reaching! From improved cardiovascular health and weight management to enhanced mental well-being and increased bone density, the advantages of running are truly amazing. Not only does running strengthen your body and mind, but it also fosters discipline, goal setting, and a positive outlook on life.

Remember, if you’re not already used to running, to start out slowly. Begin at your own pace, gradually increase your distance, and listen to your body. Use the run/walk method until your body gets used to the impact and your fitness improves enough to run the whole mile.

Whether you prefer to run outdoors, on a treadmill, or in a local park, make running a mile a day a priority and enjoy the incredible transformation it can bring to your life.

So lace up those running shoes, embrace the joy of running, and unlock the amazing benefits that await you on the road or trail ahead. Happy running!

Next have a read of this: 20 Compelling Reasons To Go For A Run Today

Note: Before starting any new exercise routine, it’s always advisable to consult with your healthcare provider, especially if you have any underlying health conditions or concerns.