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Is Running 3 Miles A Day Good Enough?

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Many people consider streak running when looking to make some type of change within themselves. Whether the change you are working toward is physical or mental, joining a streak is certain to achieve results for you. While most streak runners only focus on one mile a day, others set higher goals for themselves. Have you ever wondered what would happen if you dedicated yourself to running 3 miles a day?

Is Running 3 Miles A Day Good?

If you are starting from the bottom up and have not been running, setting yourself a goal to run 3 miles a day is likely going to be difficult to achieve. However, if you have a running and cardiovascular base, it is certainly doable.

People who are new to a fitness regiment might want to consider something a bit less intense like purposeful movement for 30-45 minutes each day. Deciding to dedicate so many minutes of each day to moving is one way to keep yourself fitness-focused.

How Will 3 Miles A Day Transform You

Assuming you have some kind of running base and you have set yourself this new goal, let’s look at how this will change you.

The first thing to consider is 3 miles is a very reasonable goal. If you are an “average runner,” you can knock out this workout in 30 minutes or so. Let’s face it, most of us have that amount of time each day to dedicate to exercise. Knowing you can achieve the workout, including changing into and out of workout clothes, in less than an hour is a positive.

There are many benefits to running in general. Impact and weight-bearing exercises are important because they help prevent osteoporosis. It is important to participate in weight-bearing workouts.

running 3 miles a day transforamtion

Consistent cardiovascular activity is excellent for our heart health. If you’re looking to help keep your heart happy, this is another reason to commit to 30-60 minutes of cardio activity a day. Running 3 miles is a great way to meet that goal!

If you are looking to burn calories and have weight loss, running daily may help you achieve this goal. In addition, you will find your body toning from this daily commitment.

Running daily is also psychologically good for you. This is one way to show yourself exactly how mentally strong you are, in addition to physical strength. Let’s face it. There are some days when exhaustion and frustration with our day will creep in. Having a dedicated time set aside for physical and mental wellness is an important thing for all of us.

This time you set aside will remind you on the hardest of days that you can push through and do hard things: both physically and mentally.

Running also produces a runner’s high. This is due to the endorphins that your body naturally produces when you exercise. Committing to this daily task will help you keep the feel good juices flowing.

How Long Should It Take To Run 3 Miles?

Honestly, I always cringe when people ask how long it should take to run 3 miles. Most beginners run anywhere from 9 to 13 minute miles. This means it can take anywhere from 27 minutes to 45 minutes for a novice to finish a 5K, or 3.1 miles.

Once people get acclimated to running, their times usually start to go down. However, you can’t judge or measure yourself based on someone else achievement. Remember: the only person you need to beat is yourself. Just strive to be a better version of yourself every day.

Is Running 3 Miles In 30 Minutes Good?

What kind of question is that? “Is running 3 miles in 30 minutes good?”, That depends on so many variables. If your personal record (PR) for a 5K is 32 minutes and you pop a 30 minute 5K, you have just had an exceptional race! 

running 4 miles a day

However, if your average 5K time is 25 minutes and on an off day it takes you 35 minutes, you are probably not pleased with your results. 

The point is that there are so many variables that come into play when determining if a run is “good” or not.

Not All Runs Have The Same Goal

One thing to remember is that not all runs have the same desired outcome. If you are truly looking to grow and evolve as a runner, you want to switch things up a bit.

One run the purpose or objective might be to do speed work, the next run an easy run. Let’s examine different ways to cover 3 miles. Note that each of these workouts has a very different objective and way to meet the mileage.

Workout One: 

  • 800 meter warm-up
  • 8×400 at mile pace
  • 800 meter cool down

Workout Two:

  • 800 meter warm-up
  • Alternate hard/easy by 800s
  • End with 800 cool down

Workout Three:

  • 800 warm-up
  • 200 (rest :30)
  • 400 (rest 1:30)
  • 600 (rest 2:00)
  • 800 (rest 3:00)
  • 600 (Rest 2:00)
  • 400 (rest 1:30)
  • 200 (rest :30)
  • 800 cool down

Workout Four:

  • Run three easy miles. Pace should be 1:00 – 1:30 minutes per mile slower than your personal record in the 5K.

The point is that not all runs are created equally. If you run the same, easy three-mile loop each day your body won’t be transformed as much as if you mix up your workouts. Your body needs easy runs just as much as it benefits from challenging efforts.

It is equally as important to mention that although there are multiple speed workouts listed, this is just for illustration purposes. It is not our intention that you do all of these types of workouts in the same week.

What About Running 4 Miles A Day?

running goals

If running 3 miles a day is good, isn’t running 4 miles a day better? Maybe, maybe not. You need to ask yourself what your goals are. Does running more miles every day help you to better achieve those goals?

For most of us, our running is just like every other aspect of our life: we need balance.

I guess the piece that I would use to caution you is that more is not necessarily always better. Examine your goals. Figure out your objectives for each workout. Find your balance. Plan your workouts from there.

Considering these things should help you to determine what your workout needs are.