7 Ways Running 6 Miles a Day Can Benefit You + How to Start

Running 6 miles a day is a big goal. With the proper training and mindset, it’s a goal you can achieve.

You’ll want to take things slow if you’re a new runner. Consider starting to run a mile or two miles daily if you feel ready.

But if you’re a seasoned runner or someone with big goals, you might be ready to take your running up a notch to cover the six-mile distance daily.

Benefits of Running 6 Miles a Day

With any quality running routine comes benefits. This is true if you opt to run 6 miles every day.

Some benefits you may see include the following:

1. Increased Strength.

If you run any amount daily, you’ll see an increase in your strength. This includes stronger muscles, of course, but also stronger bones.

2. Weight Loss or Management.

Depending on what you want, you could experience weight loss or weight management when running six miles daily.

It’s important to know that you’ll need to include a balanced diet to lose weight. But running daily can help you burn calories and lead to a caloric deficit equating to weight loss.

3. Improved Cardiovascular Fitness.

Cardiovascular health is so important. Heart disease is the number one cause of death in the US, so taking care of your heart is necessary.

Running is a great cardiovascular workout and can help prevent many chronic diseases, including heart disease.

4. A Happier, Healthier Mind.

Taking care of your physical health is essential, but your mental health should be a priority too.

When you exercise regularly, you’ll see improvements in your mental health. With running, you’ll experience the release of endocannabinoids that help relieve symptoms of depression and anxiety. This is one of the main reasons I choose to run.

5. Improved Confidence.

Running every day will lead to a boost in your confidence. It’s not easy to run daily, let alone SIX miles!

If you need a lift in your confidence, running even a tiny amount each day is a great place to start.

6. Increased Endurance.

To be a runner, you have to be an endurance athlete, as the sport of running is centered around being able to endure.

Regular exercise will allow you to increase your endurance so you can run further and longer than you have before. This is excellent news for those training to run their first marathon.

7. Added Longevity.

You’ve probably heard about the studies that say running can add years to your life – and it’s true.

Year after year, studies are being published, finding that running can help decrease your risk of deadly diseases, even running for a short time at a slow pace.

Don’t forget that running every day adds stress to the body. If you’re not careful, you’ll end up injured. So listen to your body and be prepared to rest a day or two if you feel worn out.

How to Start Running 6 Miles a Day

If running six miles daily sounds like a challenge you want to implement, you’ll need to be strategic. This is a challenging goal, but it’s not out of the question for a seasoned runner.

You can use the following tips to help you start your journey to run 6 miles daily.

✅ Get the proper gear.

Running gear is specific to the activity, so invest in quality.

The primary essential running resources include quality running shoes, socks, shirts, shorts, and pants. As you gain more experience as a runner, you’ll likely find some other running equipment to make running more enjoyable.

✅ Start slow and gradually increase.

If you aren’t already at a place where running six miles is possible, you’ll need to take smaller steps to get there.

You can sift through training plans, but focus on where your body and abilities are today. You may need to start by running a mile every day. Then you can increase to running two miles a day, then three miles a day.

Once you work up to six miles, you may opt to run every other day until you can run more than one day in a row. Soon you’ll be running six miles every day.

✅ Pay attention to what your body tells you.

If you feel fatigued, have a twinge of pain, or any other concerning elements pop up while attempting to run six miles every day, consider taking a rest day.

It’s easy for runners to push through the pain, but this often leads to injuries that stop you in your tracks. So be smart and always listen to your body.

✅ Use the run/walk method.

I am a big advocate for using the run/walk method. Especially when you’re in training, walking is not an issue.

Remember, you may compromise your proper running form if you start to feel tired on your run. Take the walk breaks and dedicate your efforts to getting stronger. Sometimes slowing down is the key to running faster.

✅ Work on proper running form.

Speaking of proper running form, working to improve your form will ensure that you can continue your running journey while avoiding injuries. Using proper running form also allows the body to cover longer distances without fatiguing as quickly.

✅ Stay well-fueled and hydrated.

You don’t want to run without proper nutrition. This includes hydration.

Eating high-quality foods and staying well hydrated will help your body adapt to the challenge of running miles a day and remain strong.

✅ Include cross-training workouts.

Cross-training is essential for all runners, whether you run a mile a week or 20 miles per week.

Cross-training will help you gain strength in muscles and tendons that may be overlooked by running only. By building a strong body overall, you ensure that you are the strongest runner you can be.

✅ Stay consistent.

If running six miles daily is your goal, you must stay committed to your routine. This means staying on track with your diet, training, cross-training, and sleep schedule.

Nothing is more complicated than trying to succeed when your schedule is inconsistent.

No matter your reasons for wanting to run six miles a day, you need to remember to make changes gradually so your new routine can stick. Always talk with your doctor before you begin a new workout routine such as this.

Running 6 Miles: FAQ

The following are the most commonly asked questions about running 6 miles daily.

Is a 6-Mile Run Considered a Long Run?

For some, 6 miles is a long run.

For most within the long-distance running community, a 6-mile run is considered middle-distance. Within a marathon training plan, six miles is a relatively low mileage run.

Six miles is nearly the distance of a 10k, a race that is considered “middle-distance.”

However, you shouldn’t downplay your accomplishment if you can run six miles. Instead, know that you’re a running champion if you can run six miles daily.

Is Running 6 Miles a Day Good?

Running 6 miles a day is certainly good. After all, it has several benefits that include lengthening your lifespan. So that’s pretty good, I’d say!

You’ll also experience improved mental health, strength gains, and possibly even weight loss.

Keep in mind that running 6 miles every day isn’t for everyone. You’ll need to consider your current health and fitness level. It’s also a great idea to schedule a visit with your doctor to be sure no underlying conditions will be affected by regular running.

If you’re new to running, starting with 6 miles will be a bit much. Instead, start with lower mileage and work your way up. This is a great way to help your body gain strength and decrease your risk of overuse injury.

If ever you feel a twinge of pain, listen to your body and stop. This may mean you take a few days off running and possibly visit your doctor before starting again.

Running 6 miles daily is only as good as the rest of your physical health. Running by itself isn’t enough. Including cross-training in your weekly workout routine will help you be a strong runner. It’ll also help prevent the monotony of running from eating you alive.

Is 6 Miles a Day Too Much Running?

Yes and no.

Running 6 miles a day is too much for a new runner or someone who can run just a few miles.

However, running 6 miles a day isn’t too much for people who are marathoners or ultramarathoners.

If you’ve adequately trained to run 6 miles per day by gradually increasing your running distance, you’ll likely find that this distance isn’t too much. But that doesn’t mean it’ll be easy.

If you spend every day running, you might run into some issues.

Some runners start a run streak (runner’s lingo for “running every day”) and find that they become burned out within a few weeks. This can make covering the distance really challenging.

This is why including great cross-training options in your weekly routine is crucial.

If you feel tired, worn out, or burned out, give yourself a rest day. The thing you’re doing is difficult and takes a lot of courage. But listening to your body also requires a lot of courage too.

So while running 6 miles a day isn’t too much running for some, it may be too much for you. Consult your doctor, gradually increase your mileage, and always listen to your body to prevent injuries.

Will Running 6 Miles a Day Help Me Lose Weight?

Of course, running 6 miles a day can help you lose weight, but only with the right conditions.

Weight loss and running can go hand in hand, but only if you are also focused on a balanced diet. For example, the science behind losing weight tells us that we need to consume fewer calories than calories burned.

However, if you’re not doing this in a healthy way, you won’t experience maintainable weight loss.

Running 6 miles will burn approximately 600 to 800 calories.

If you need to eat less than 1400 calories a day to lose a pound each week, a daily 6-mile run might be beneficial for maintaining this calorie deficit.

Runners should also include strength training in their weekly workouts. Strength training might look like using resistance bands or dumbbells. For example, we know that lifting weights builds muscle, which burns fat.

Speaking with a dietician is a great way to ensure your plan to lose weight is healthy. Losing too much weight too quickly can lead to a slew of issues. It’s always best to handle your body and health with care.

How Long Does it Take to Run 6 Miles?

Runners range in body type, size, and speed. This means there’s no one-size-fits-all for the time it takes to run six miles.

The average running pace of a mile is around 10 minutes. This tells us that running six miles will take about 60 minutes.

This pace is not considered elite, but it’s also not a slow mile.

We must also remember that their pace may slow down as a person runs further. This is why a person may be able to run a mile in 8 minutes, but their average pace per mile for the marathon is 9 minutes and 30 seconds.

Some elites can run six miles in under 30 minutes, an impressively fast pace to hold.

Set a realistic goal based on your abilities now. Then, as you continue to train and run 6 miles regularly, your pace will likely pick up quite a bit.

How Long Does it Take to Walk 6 Miles?

If you’re not quite ready to run six miles, you should consider walking instead.

The speed at which an average person walks a mile takes about 15 to 22 minutes. This means you may walk six miles in an hour and a half. If your pace is slower, plan for your six-mile walk to take about two hours and 10 minutes.

Walking is a great way to prepare your body to run a specific distance eventually.

Final Thoughts: Running 6 Miles a Day

If you’re interested in running 6 miles a day, don’t let your current abilities hold you back with overwhelm or fear. Always remember to start any new running routine with a gradual approach to keep yourself from becoming injured or burned out.

Get to the stepping stone of running 5 miles daily. Soon, you’ll be running 6 miles daily with consistency and courage while changing your life.