11 Benefits of Running a Mile a Day + How to Get Started Today

Running a mile a day may be the best thing you can do to improve your health and fitness.

When starting your running journey, a great first goal is to run 1 mile without stopping. If you’re new to running, this may be a little bit daunting. But don’t worry; the path to get there is very manageable.

Here we’ll explore the benefits of running a mile a day and discuss how you can get started.

The Benefits of Running a Mile a Day

We all understand that running is good for our health. It’s a form of exercise, and it’s well known that exercise is essential for a quality life. Let’s discuss the benefits of running a mile a day.

1. Improve cardiovascular health.

We can improve our cardiovascular health by doing various types of exercise. Running happens to be one solid option!

Strengthen your heart and enhance your circulation simply by running a mile a day.

2. Improve mental health.

If you don’t take time for yourself, you can seriously lose yourself.

One of my favorite things about running is how it helps me mentally. If I’m stuck in a dark place with anxious thoughts, running can help me by bringing me to the present moment. It’s truly a form of moving meditation for me.

Find your inner peace when you commit to running a mile a day.

3. Manage your weight.

By running a mile every day and staying consistent, you can help manage your weight.

Running may help you lose weight, or you may find that it allows you to keep your weight steady. If you’re just getting started with running a mile a day, you might be pleasantly pleased with the results you see.

4. Decrease the likelihood of developing health conditions.

We know that running is an activity that helps us gain strength, including cardiovascular strength.

Running can also help prevent health conditions such as diabetes, heart disease, and dementia. Following a regular running routine, that’s easy to maintain can help keep your health in shape.

5. Have more energy throughout the day.

Although you’ll use energy to complete your mile run, the more consistent you stay with regular running, the better your energy level will be throughout the day.

We are meant to be active, and sitting in one place for too much of the day can make us feel tired or worn out. By getting out for a run each day you’ll start to see a boost in your energy level.

6. Stick to a routine.

If you’re anything like me, routine is what helps me work towards a goal. Sometimes getting started on that routine is the most challenging step.

Once you begin your mile-a-day running routine, you’ll start to keep only high-priority activities in your schedule. You can become the best version of yourself by creating a running habit that helps round out your day-to-day life.

7. Make more healthy choices.

Once good decision can lead to several more.

You may find it easier to improve on other healthy choices if you’re running daily. Making a point to drink more water, choose healthier food options, and prioritize quality rest becomes more manageable.

Let running be the beacon that guides you to a better life.

8. Advance your running ability.

You might start your mile-a-day running routine to get in shape, but it can also help you to become a better runner.

I was someone who did not enjoy running in high school. I had a soccer coach who made us run laps around the field more frequently than she allowed us to touch a soccer ball. Once I could run on my terms, I truly enjoyed the sport.

I started slowly and soon found that I could run long-distance races like half marathons and marathons. Maybe you’ll find the same is true for you.

9. Gain confidence in yourself.

If you already feel confident, great!

But if you lack self-confidence, you’ll likely see a boost when you start running a mile daily. This will come from gaining strength and finding that you can succeed at completing a complicated thing every day.

10. Spend more time outside.

Many of us spend too much time at a desk, indoors, or in an office. Being outside can be incredibly helpful for our mental health. By committing to running a mile a day, you have the opportunity to spend more time outdoors (if you don’t opt for the treadmill).

11. Find a positive community.

You can run your mile alone, but you could also find some running friends along the way.

Many local running stores have running meet ups for group running. These consist of runners getting together at a set location and running a route together with several pace groups. Although you might not believe it now, your next best friend might be the running buddy you meet at your local run club meet up.

Running a Mile: FAQ

The following are some of the most asked questions regarding the mile running distance.

How Far is a Mile?

First, knowing the length of a mile will be essential so you can set a realistic expectation for yourself.

One mile is equal to 5,280 feet or 1,760 yards. These measurements help those of us in the US who are still unsure about the metric system.

For those who know the metric system, 1 mile equals 1.6 kilometers.

A mile is a reasonable distance, although not considered “long-distance” in the running world. Running the full mile is a tremendous milestone on your running journey.

How Long Does it Take to Run a Mile?

Obviously runners run at different speeds. This means that you may run a mile faster than I do.

An average runner could run a mile in 8 and a half to 12 minutes.

If you’re a more talented runner, you could run a mile in less than 8 minutes without a problem. Running a mile in 15 minutes is a great first goal for some people.

Regardless of how long it takes to run a mile right now, it would be best if you remembered that you will get faster as you get stronger and more familiar with running.

Does Running 1 Mile a Day Do Anything?

Of course! Running 1 mile a day can do a lot.

We often look for a quick fix to get physically fit, lose weight, or feel better about ourselves overall. Although quick fixes tend to be too good to be true, running a mile a day still comes with many benefits.

Is Running a Mile a Day Enough Cardio?

When following the guidelines of the Department of Health and Human Services, the average healthy adult should aim for 75 minutes of vigorous aerobic exercise every week.

This means we must analyze how much time we spend running a mile daily. Remember that 75 minutes of vigorous activity is necessary to meet the guidelines.

Many runners will find that they can run a mile in about 10 minutes or so. This means that you’ll have completed 70 minutes of vigorous aerobic activity after seven days. This misses the mark of 75 minutes per week.

Rather than slowing down your daily mile runs to meet the time goal for the week, consider adding a few runs that are a bit further than a mile.

Alternatively, you can include cross-training in your fitness routine, which can help you become stronger and healthier. This could be yoga, cycling, swimming, or any other activity that’s not running.

Every good running routine should include cross-training, so this option gets my vote.

Is Running a Mile a Day Worth It?

If all you have time for in your busy schedule is running a mile a day, it’s worth it!

You know the benefits of running a mile daily, so taking the time to at least run a mile each day can significantly help your overall health.

If you have more time than it takes to run a mile, consider following a more well-rounded fitness routine. This means including multiple workouts, moderate and vigorous intensities, and stretching and resting.

Will I Lose Weight Running a Mile a Day?

You could see weight loss as you start and sustain your mile-a-day running routine.

This is especially true if you haven’t been very active recently. When we begin a new workout routine, we often see results when we stick with it for several weeks and months.

If you’re already in decent physical shape, you may find it a little more challenging to lose weight simply by running a mile daily. Instead, you should consider adding other workouts in the mix and be sure to eat nutritious meals. 

Running a Mile a Day and Lifting Weights

The best combination for gaining strength, losing weight, and feeling good is running a mile daily and lifting weights regularly.

These two types of workouts will help you to work your body aerobically (running) and anaerobically (weight lifting). Aerobic and anaerobic exercises are helpful for increasing stamina, helping to manage weight, and enhancing the mood.

In addition to these benefits, anaerobic exercise is perfect for those looking to shed body fat.

If you want the best of both worlds, try your hand at running a mile a day and lifting weights 2 to 3 times each week. The strength you’ll gain from a simple workout routine like this can be life-changing.

Is It Okay to Run a Mile a Day?

If you’re interested in running a mile a day, you might wonder whether doing so is okay for your body. This concern is valid as running is hard on the body.

It’s always important to check with your physician before making any long-term commitments to a new workout routine. Once you’ve been cleared to run, you can do so without much concern.

A mile is not overly complex for the body to accomplish, so long as you work up to the distance and intensity.

Start slowly and build up from there. The following five tips will benefit anyone looking to begin running a mile each day.

5 Tips on How to Start Running a Mile a Day

As with any new fitness routine, you first need to check with your doctor to be sure your health is okay before you begin.

After getting the okay from your doctor, you should start slowly. These tips can help you get started and stay committed to completing the mile daily.

✅ Walk a mile first.

Before you can run, you must first walk.

Rather than just outright running a mile, take a few days to walk the distance. This will help you become familiar with how far a mile feels and allows your body to strengthen your musculoskeletal system, especially if you haven’t been active.

✅ Lightly stretch after your walk or run.

Completing a few simple stretches can help your legs recover after walking or running.

Remember not to bounce, as this can lead to muscle tears preventing you from continuing your new running journey.

✅ Consider using the run/walk method.

Once you feel comfortable walking a mile, you can add a little running. The run/walk method is helpful for all runners. Some runners even complete marathons using this technique!

Try running for 30 seconds, walking for 30 seconds, and repeating until you finish your mile.

If you find this interval unsuitable, you can adjust the time you spend walking or running. Do what works best for your body.

✅ Get quality rest.

As you begin this new routine, you might feel a little tired at first. This is to be expected with any new fitness practice.

To be sure that you can stick to your routine, be sure that you are getting enough sleep. This is true for any fitness routine, and it’s essential when you’re just getting started. 

✅ Run a mile a day for 3-4 days each week.

Now that you know you’re capable of covering the mile distance make a habit out of it. By running the length multiple times a week, your body will become stronger, and you might even find that you can run faster.

Running a Mile a Day for a Month

Once you’re completely comfortable with running one mile, you’re ready to begin your new routine of running a mile a day.

If you find it difficult to stay motivated, consider starting a morning run routine. This will help you to create a healthy habit of waking up and getting out the door. You won’t have to worry about fitting in a run later in the evening when you get home from work and errands and feel too tired to put your running shoes on.

Runners often set running streaks, a concept of running every day without days off. If running a mile a day seems doable, consider challenging yourself with a mile-a-day run streak for a month.

Running a Mile-a-Day Transformation

Once you complete your journey of running a mile a day, each day, for an entire month, you’ll see a genuine transformation in yourself. You may notice a few new things about yourself.

You might be:

👉🏼 Stronger

👉🏼 Healthier

👉🏼 Happier

👉🏼 More Confident

You also may have found that running a mile a day was helpful in your ability to lose weight.

Now you have a tool to stay active and healthy. By this point, you know that you can run a mile a day, and maybe it’s even easier than when you first tried to run a mile.

Is Walking a Mile a Day Good?

If running isn’t for you, regardless of the reason, you can undoubtedly decide on walking a mile a day instead.

Although the benefits won’t be identical to running, walking is still a constructive way to get fit and stay healthy. If you aren’t currently walking daily, you can see significant changes in your daily life by including a one-mile walk each day.

Once you’re comfortable with that mile-a-day walk, consider walking a mile twice a day if your schedule allows it. Although you won’t be able to complete the mile as quickly as you would if you ran it, you’ll still reap the incredible health benefits of simply getting active.

Final Thoughts: Running a Mile a Day

I hope you’ve found some motivation to help start your new fitness routine.

Running a mile a day is a great way to improve your overall quality of life and remind yourself that you can do anything. Remain consistent, and soon you’ll be able to run 1.5 miles and 2 miles a day!