9 Best Benefits of Running 1.5 Miles a Day
If you already run or work out, running 1.5 miles is a reasonable goal that likely won’t be overly challenging.
When starting your running journey, the key is slowly and gradually increasing your mileage. You may begin with running for a time goal of 10 minutes.
While you may want to begin by running a mile a day, increasing your running distance to one and a half miles a day is reasonable. So let’s review the most significant benefits of running this distance daily and how long you can expect the run to take.
Benefits of Running 1.5 Miles A Day
There are a lot of benefits to running in general. For example, running 1.5 miles a day can provide these incredible benefits.
1. Improve cardiovascular health.
It’s no secret that running improves our cardiovascular health.
This is because running is highly aerobic, meaning it requires oxygen. This process helps to strengthen the cardiovascular system.
2. Lose and maintain a healthy weight.
A lot of people start running because they want to lose weight.
Running just one and a half miles daily can help you lose weight and maintain a healthy weight. But, of course, you’ll also need to eat a balanced diet and be sure to get quality rest.
3. Increase endurance.
Running daily can help to build endurance. This is why training for a race requires multiple days per week of running.
Running 1.5 miles each day will definitely improve your endurance for the distance.
4. Increase energy.
Although running takes energy, creating a healthy habit of regular running will improve your daily energy level. Give this benefit a bit of time for your body to fully acclimate.
5. Improve mood and reduce stress.
Reducing stress is probably why I enjoy running as much as I do.
While you may have heard of endorphins creating feel-good feelings from exercise, it’s more likely that endocannabinoids create a euphoric feeling. So get your fill of feel-good with a 1.5-mile daily run.
6. Strengthen the body.
Running will strengthen your muscles, especially in the legs.
However, you’ll also strengthen your bones by running regularly. This is important for keeping a healthy body, and running often is a great way to maintain strong muscles and bones.
7. Lower risk of chronic diseases.
Regular exercise can prevent many types of chronic diseases.
Additionally, exercise can help ease the symptoms of some chronic diseases. Talk to your doctor about running and if it can help you.
8. Improve focus.
If you find your focus drifting, consider adding a daily run to your routine. This can help to sharpen your focus and improve your memory.
9. Time away from screens.
Some time without a screen is greatly needed in a world surrounded by screens.
If you find that your computer screen, TV screen, phone screen, or all three consume your life, committing to a 1.5-mile run each day is necessary. This will ensure some time to think and relax the muscles of your eyes.
Running 1.5 Miles: FAQ
Got a question about running one and a half miles? These are the most often asked questions about this specific distance.
What is 1.5 Miles equal to in Kilometers?
If you don’t live in the United States, you should know that 1.5 miles equal 2.41 kilometers.
Is Running 1.5 Miles Hard?
Depending on who you are and what you do, running 1.5 miles may be challenging.
You may find it more difficult if you have a low fitness level. But that’s okay; you can start slowly and build up to this distance.
Another factor that may impact whether you find running this distance difficult is your age. For example, you may have little difficulty running 1.5 miles if you’re younger.
Your current health is also a contributing factor to your perspective regarding this running distance.
It may be challenging to get started if you have a chronic condition. However, as discussed in the benefits, you may need regular running to strengthen your overall health.
If you can run 1.5 miles, even if it’s not pretty, you’ll reap the many benefits. If you’re able to keep at it, soon you’ll find that running 1.5 miles a day isn’t as challenging as your endurance level increases.
Is 1.5 Miles a Good Workout?
Definitely! A one-and-a-half-mile run is a great workout that improves cardiovascular health while burning calories.
Please remember to talk about your needs with a doctor. While 1.5 miles is a good workout for some, it’s not for everyone.
Some people require less impact and need to stick to exercises like swimming or yoga.
Can You Get in Shape by Running 1.5 Miles a Day?
If you’re out of shape and hoping to get in shape with running, aiming to run 1.5 miles daily is a great goal. However, you’ll need to assess other elements of your daily life.
Keeping a healthy diet is essential to help you get in shape. You’ll also need adequate rest so your body can repair from your workouts.
While running is an excellent tool for helping you increase your physical fitness level, you should also utilize a strength training program to maintain a well-rounded fitness routine. Cross-training is essential for runners to build stabilizing muscles in their core.
Running 1.5 miles a day will increase your cardiovascular fitness, burn calories, and tone the muscles in your legs, but maintaining a balanced workout regimen is ideal.
This will be the game changer in your quest to get in shape.
Will Running 1.5 Miles a Day Help Me Lose Weight?
Running 1.5 miles daily can help you lose weight.
However, you’ll need to be realistic about other factors to see weight loss. Proper diet, sleep, lifestyle, and genetics play a role in losing and maintaining weight.
Weight loss happens when you create a calorie deficit. This means you need to consume fewer calories than you take in. You burn more calories when you increase your physical activity.
Starting a running routine of 1.5 miles daily can help you burn calories you may not be burning right now. You’ll be running 10.5 miles per week if you maintain daily runs.
However, you’ll need to consider your diet and make healthy changes if you’re not losing weight.
A registered dietician may be an excellent resource for you to consult to get the best advice for your diet.
How Long Should a 1.5-Mile Run Take?
Runners come in all different shapes, sizes, and speeds. Your average pace will dictate what is appropriate for you when running 1.5 miles.
The average time for walking a mile is 15 to 22 minutes. This means you might set this timespan as your goal for running your one-and-a-half-mile distance.
If you find that you’re a pretty swift runner, completing 1.5 miles in 10 minutes means sustaining a 6-minute and 40 seconds average pace.
Please remember to go at your own pace. If you’re getting started as a runner, don’t overdo it as you begin. Building up your speed is best for sustainable success.
Average Time for a 1.5 Mile Run
The average time to run 1.5 miles will differ from one runner to the next due to each person’s fitness level and genetic abilities.
A novice runner can likely complete 1.5 miles in between 15 and 20 minutes. This means maintaining a pace of 10 to 13 minutes and 20 seconds.
A more experienced runner can complete a 1.5-mile run in 10 to 15 minutes. This requires a pace of 6 minutes and 40 seconds to 10 minutes.
Elite runners could finish this distance in under 10 minutes. Hicham El Guerrouj holds the world’s fastest mile time with three minutes, 43 seconds, and 13 milliseconds. WICKED fast!!!
These estimates of a 1.5-mile run average time can help you set your running goals when you implement regular running in your daily life. However, gradually increasing your speed and distance is the key to continued running success.
Running 1.5 Miles in 16 Minutes or Less
If you want to run 1.5 miles in under 16 minutes, you must maintain a pace of 10 minutes and 40 seconds.
This is a reasonably average mile pace time for intermediate runners and may be suitable for you.
Running 1.5 Miles in 13 Minutes or Less
To run 1.5 miles in 13 minutes or less, you’ll need to maintain a pace of eight minutes and 40 seconds. This is a significantly quick pace for some runners.
Working up to this goal pace may be a significant step to help you reach the next benchmark of running two miles daily.
How to Achieve a Good Time for a 1.5 Mile Run
To run 1.5 miles within a reasonable time for you, consider implementing the following:
✅ Increase your endurance level.
Regular running and a strength training plan will help you up your endurance. As you continue to run regularly, it will become more manageable, and your pace will increase.
✅ Utilize intervals and speed work.
Interval training is helpful to increase speed, even when you’re already dashing. Whether you use running repeats or intervals, you will help your body learn to run faster.
✅ Identify a suitable warm up.
Not all runners rely on a warm-up. Most runners don’t warm up when running a half marathon or marathon.
However, a warm-up is essential for shorter distances like 1.5 miles to improve blood flow and prepare the muscles for quick motion.
✅ Gradually increase your pace.
You don’t want to go all out on your first day of running. Instead, find a pace suitable for where you’re currently at.
Then you’ll slowly build up your endurance and increase your speed. This is how you’ll aim for a new PR in any race you run.
✅ Track your success.
Knowing where you started will be so important to see how you progress.
Monitoring each run with a running app like MapMyRun, an Apple Watch, or Garmin can help you adjust your pace as needed.
Remain consistent and allow your body to progress. Soon you’ll be able to run your 1.5-mile run much quicker than on day one.
Final Thoughts: Running 1.5 Miles
You may choose to start running 1.5 miles a day for any number of reasons. Whether you’re trying to get healthier, create a new running hobby, or gain strength, running is a great way to improve your fitness level.
Relying on 1.5 daily miles is a great stepping stone to increasing your pace and mileage.
