Does Running 2 Miles A Day Help Me Get In Shape?

Setting a daily running target, like two miles per day, can be a very beneficial thing to do. But before you strap your running shoes on and start pounding the pavement, you should know what you’re signing up for.

Here’s everything you need to know about running two miles a day.

If you want to skip all this and get to the 30-day, 2 miles a day, running challenge click here

Is Running 2 Miles Per Day Good?

Yes, running two miles a day is more than just ‘good’, it’s fantastic! You see, many new and experienced runners alike set this as their daily running goal because it’s the ideal distance. It doesn’t take too long, and it offers plenty of benefits regardless of your experience level.

New runners will feel accomplished by hitting this daily target. Done daily, they’ll experience an increase in stamina and endurance.

Experienced runners can also benefit from a daily two-mile run as it helps them maintain the stamina and endurance they have while acting as a form of active recovery between longer runs.

Is Running 2 Miles A Day Dangerous?

Any kind of running comes with a certain degree of risk of injury. Firstly, you should check with your doctor to ensure that daily running will negatively affect your health. Unfortunately, some people have pre-existing medical conditions that might make running two miles a day difficult or too risky.

Besides that, starting from zero and running two miles on your first try could result in a physical common running injury. That’s why it’s essential to take things slow and work your way up to farther running distances gradually.

You can reduce the risks associated with running two miles a day by always warming up correctly, staying hydrated, and choosing a safe running path.

That way, you can enjoy running two miles a day with minimal risk! For other reasons why people run check out: Why do people run?

What If I can’t run 1 mile yet?

Finish reading this article then check out one of my most popular articles:

How To Run 1 Mile When You’re out of shape

This article gives you 3 fitness level examples from absolutely out of shape to somewhat out of shape. I take you through the entire process of getting you to the point of running 1 mile without stopping. No signup required for the 3 plans!

Is Running 2 Miles A Day Considered Beginner Running?

No, running two miles a day is not exclusive to beginners. Think of it as the ‘sweet spot’ when it comes to daily running. New runners will find a daily two-mile run to be quite challenging, so they’ll want to take it slow and even mix in some walking if things get too intense.

Still, a two-mile distance is moderate. It’s not excessive to the point of causing burnout. Even if you get tired while running, you can always slow down and walk part of that distance before you’re ready to run again.

Related: Why Do I Feel Tired After I Run (besides exerting energy)?

While veteran marathon runners can cover much greater distances than two miles, they, too, can benefit greatly from maintaining a two-mile daily run. The distance isn’t too short that it won’t reap any benefits, and it’s long enough to keep marathon runners fit when they’re not training for a marathon.

For a detailed post about how far a beginner runner should run, check out: How far should a beginner runner run?

How Long Should It Take To Run 2 Miles?

High-performance runners can run two miles in approximately nine and a half minutes. However, most people shouldn’t hold themselves to those standards. Instead, a typical runner can cover that distance in about half an hour, while beginners may take a little longer.

Don’t be afraid to slow down and take a walk during a two-mile run. No matter your fitness or experience level, it’s always good to gradually work your way up to running that distance in the shortest time possible.

Remember: the only person you’re competing with is yourself. As long as you’re improving your two-mile runtime gradually each day, that means you’re making progress!

30 Day 2 Miles A Day Running Challenge
Sharing is caring! Pin me on Pinterest!

How Long Should It Take To Walk 2 Miles A Day?

The average person walks at a speed of 3 miles per hour, more or less. At that rate, walking two miles a day will take roughly an hour and a half or more, depending on how many breaks you take.

When you first start walking two miles a day, you may feel like you’re taking too much time. Don’t worry!

Remember these two things: firstly, you have to walk before you can run, and second, it gets easier the more you do it.

So, keep walking two miles a day, and before you know it, you’ll be running for most of that distance in no time!

How Long Does It Take To Walk 1 Mile?

Can I Lose Weight Running 2 Miles A Day?

Yes, on average, a person will burn anywhere from 180-300 calories when they run two miles. This caloric expenditure in the form of Exercise-associated thermogenesis (EAT) is affected by an individual’s overall fitness level as well as the total body mass of an individual.

Firstly, you’ll burn more calories if you run those two miles at a higher intensity. That means you can maximize your calorie-burning by running faster and harder, and even more so by including some uphill runs as well.

Of course, you should always do so without pushing yourself too hard. Doing so can lead to muscle cramps, injuries, or even burnout. Plus, you may lose your love for running if you’re always doing it at an abusive pace.

So, always start at a reasonable pace before increasing your intensity. Listen to your body and take breaks or stop when you feel like it’s getting too challenging for you to continue. As your stamina and endurance gradually increase, you’ll be able to run at a higher intensity more often!

Will Running 2 Miles A Day Tone My Body?

Running two miles a day is an excellent way to tone your body. It takes a lot of energy for your legs to push your body forward when you run, so your body will need to burn many calories to make that happen!

Of course, toning your body also depends on other factors like your nutrition and recovery. Suppose your goal is to tone your body. If that’s the case, you should also be eating a healthy and balanced diet with lots of vegetables.

Recovery is also essential, as it gives your muscles a chance to repair themselves. Those muscles will look toned in the long run, and you’ll have a fit physique overall!

Don’t forget that cross-training a couple of times a week can also help round out your body’s physique. For a detailed guide of the best cross-training stationary bikes check out:

Guide to the best cross-training budget-friendly stationary bikes for runners

How Long To See Results From Running 2 Miles A Day?

With enough rest and recovery, you’ll start to see excellent results in your stamina and endurance within the first week. If you’re looking for aesthetic or weight-loss related results, that might take a little longer, which is why you need to be very patient.

You see, as you develop your ability to run two miles a day, your muscles will get stronger than before. The large muscles on your lower body may get slightly heavier as they increase in strength and endurance. That’s why your scale weight may not drop in the beginning, even though you are burning calories and losing fat.

Don’t worry, though! If you keep it up, you’ll see weight-loss results within weeks. If you don’t give up, running two miles a day will provide you with fantastic results you never thought were possible.

Should I Eat Before I Run 2 Miles A Day?

Yes, you should eat something light before running two miles a day. While two miles is not a marathon, it’s not a short run either. So, your body will need enough energy to cover that much distance at a running pace.

Remember: you’re eating to provide yourself with just enough fuel so that your run doesn’t get cut short. A healthy snack will do, like a banana, some toast with almond butter, or maybe even some oatmeal.

Don’t eat anything too heavy, though. You don’t want to have your two-mile run cut short because of a full stomach. Overeating before a run can cause stomach aches and potentially lead to muscle cramps as well.

Running 2 Miles A Day And Weight Lifting Is This Good?

Yes, running two miles a day and also weight lifting is very good for your body. The combination of cardiovascular and strength workouts will maximize your overall fitness while also keeping your body toned.

Still, there are a few crucial things you’ll want to keep in mind.

Firstly, there should always be plenty of time for rest and recovery between your daily two-mile run and your weightlifting sessions. Doing both of them too close to each other will cause a lot of stress on your body, and that can do more harm than good.

Also, you must learn to listen to your body and be mindful of how it feels. That’s especially true when you’re doing strength exercises on your lower body. If you feel like you’re pushing your body too much, lower your workouts’ intensity and duration.

Whatever the case may be, always get plenty of sleep, stay hydrated, and eat a balanced diet. That will ensure that your muscles recover as efficiently as they can so you can enjoy two-mile runs and weightlifting daily.

How Many Calories Can You Burn Running 2 Miles A Day?

Typically, you could burn anywhere between 160 to 280 calories by running two miles a day. The intensity of your two-mile run will depend on two things: your current body weight and the intensity of that run.

You see, if you’re carrying more bodyweight, your muscles will have to work a lot harder throughout that two-mile run. That extra demand for energy will lead to more calories burned in total.

Besides that, you’ll burn more calories by running at a higher intensity. That means running faster for longer, with fewer breaks in between.

Suppose you’d like to increase the calorie-burning potential of your daily two-mile run. Another effective way of increasing your intensity is to run wherever there’s an incline. That means running up hills or slopes.

Of course, don’t push yourself too hard if your body is not used to it yet. You don’t want to burn yourself out!

Health Benefits Of Running Two Miles A Day

There are so many positive benefits of running two miles a day for your physical and mental health. Let’s take a closer look at what two-mile daily runs have to offer.

Physical Benefits

Running two miles a day will provide you with plenty of physical benefits, especially your cardiovascular health. By running two miles a day, your heart and lungs will become much stronger, leading to improved stamina and endurance.

With consistent effort, you’ll be able to run for much longer at one time without stopping to catch your breath or take a break.

Mental Health Benefits

Many people run two miles a day, primarily for the mental health benefits that it has to offer. You see, running every day will help your body release feel-good hormones called endorphins. These hormones will lift your mood and spirit and give you what’s known as the ‘Runner’s High’.

When done consistently, your overall outlook on life may improve, leading to positive benefits in other areas of your life. That’s why plenty of runners insist on running first thing in the morning when they wake up, as it sets a positive tone for the rest of their day at work and with their families.

Should I Have Rest Days During The Week?

Yes, you should always have at least one rest day during the week. Suppose you’re new to running two miles a day. In that case, you’ll want to start by taking rest days every other day. For example, you’ll run on Mondays, Wednesdays, and Fridays, while taking Tuesdays and Fridays off to recover.

As you progress and your body becomes more conditioned, you can reduce the number of rest days you have throughout the week. Still, no matter how fantastic a runner you may be, always take at least one day off a week.

Still, you must remember that resting and recovering doesn’t just mean sitting on the couch all day doing nothing. There are two ways to let your body rest: with active and static recovery.

Static Recovery

As the name suggests, static recovery means staying still. Instead of moving, you’ll spend time off your feet by sitting or laying down. Static recovery also includes getting plenty of sleep so that your muscles can rebuild themselves after an intense run.

While static recovery is good, pairing it with active recovery makes things even better.

Active Recovery

Active recovery means keeping your body moving, but at a very low intensity compared to your standard. For example, active recovery for a daily two-mile runner might mean taking a long one-mile walk instead.

By practicing active recovery, you keep your blood and nutrients flowing to your recovering muscles. That will minimize aching and soreness and cut down your overall recovery time.


30-Day, 2 miles A Day, Running Challenge

Grab your downloadable pdf 30-day, 2 miles A day, Running Challenge Worksheet here.

This is a great challenge for anyone trying to run 2 miles a day or more for 30 days. Honestly, I’ve been running for over 10 years now and before I challenged myself to run for 30 days, I had never run for 30 days consecutively. I would normally take a day or two off, per week, during all of my half marathon and marathon training cycles. Here is my completed 30-day, 2 miles a day, running challenge.

30 day 2 miles a day challenge - Completed log

Best of luck to you in your challenge. Please comment below and let me know how this challenge goes for you. If you’re having a lot of problems with running please check out these four posts. The information might just change your life forever:

Why Is Running So Hard?

How far should a new runner run?

Should beginner runners run every day?

How to run 1 mile when you’re out of shape.

13 reasons why your running is getting harder instead of easier.

For the brave souls, can a beginner runner run a marathon?

30 day 2 miles a day challenge
Sharing is caring! Pin me on Pinterest!

Try another challenge – How about a 60 second Plank while you avoid being licked by a dog

Yes, this is me, and my mini Aussie-Doodle. During my strength training sessions, I normally have put him up so that I can complete my workout without having to dodge a dog. In this video below I demonstrate the 60-second plank challenge while he tries to get me to fail by licking me. He almost succeeds. Check out the video below (it’s only 60 seconds)! I will be posting more videos soon, please like the video and subscribe to my youtube channel to stay informed on running half marathons and beyond.

Check out my YouTube Video on 60 Second Plank Challenge While A Dog Tries To Lick Your Face

Help support me and subscribe to my YouTube channel.

YouTube video - 30 ways to make your runs less painful!

Coach Scott's Credentials:
  • Published Author
  • RRCA Certified Running Coach (Level 2)
  • RRCA Certified Youth Running Coach
  • NASM CPT (Certified Personal Trainer).
  • NASM CNC (Certified Nutrition Coach)
  • NASM WLS (Weight Loss Specialist)
  • ACE SFC (Stretching and Flexibility Coach)
  • ACE GFI (Group Fitness Instructor)
He has published over 20 books including, Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks! (Beginner To Finisher Book 3), which has become an Amazon International #1 bestseller. Scott specializes in helping new runners become injury-free race finishers. He recently completed his 22nd half marathon race. 

 To sign up for a FREE half marathon training schedule, log sheet, and pace predictor CLICK HERE.

Recommended Running Gear

Recommended gear for runners

 Connect with me:

Does Running 2 Miles A Day Help Me Get In Shape?
Does Running 2 Miles A Day Help Me Get In Shape?

2 thoughts on “Does Running 2 Miles A Day Help Me Get In Shape?”

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.