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Running 3 Miles A Day: Benefits & How To Start

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Running has a lot of benefits for your body. It’s an efficient way to burn calories and improve your endurance, among many other benefits. A lot of runners track their progress by miles. Is running 3 miles a day a good goal? Read on to find out more.

Running 3 miles every day can have positive effects on your health. It’s an excellent way to burn calories, which can help you lose weight. Daily running can also help you improve your stamina. However, it’s important to start off slow and take breaks as your body needs it.

Running 3 Miles A Day Main

Why 3 Miles?

The main reason people want to run 3 miles a day is to lose weight. And to lose weight, you need to burn calories. Running is an efficient way to burn calories. It’s also a form of exercise that’s accessible to most people. There’s no need to buy a membership or invest in expensive equipment. All you need is good quality shoes and a safe area to run.

So, why is 3 miles a common target for runners? The CDC recommends at least 150 minutes of moderate physical activity every week. One of the most common ways to do this is to break it down into five 30-minute exercise sessions. This means 5 days where the person exercises and 2 rest days.

The average runner can run 3 miles in approximately 33 to 36 minutes. However, beginners could take roughly 45 minutes to complete this run.

For the average runner, 3 miles is the perfect goal. It’s a long enough distance to see results when you commit to running regularly. But, this distance isn’t too complicated and it doesn’t put too much stress on the body.

athletes running at the stadium

Is Running 3 Miles a Day Good?

Running 3 miles a day for a month is good for most people. This is one of the most efficient ways to lose weight, improve stamina, and keep your muscles in good shape.

However, there are times when running 3 miles every day isn’t good. Always listen to your body. If you’re a beginner, the whole 3 mile distance might be more than your body can handle. Set goals for yourself to gradually reach this distance.

It’s important not to overdo it when you’re trying to reach your goal. If your muscles are aching or feeling sore, it’s recommended to take a day off. Don’t push yourself harder than you can handle because you could hurt yourself.

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What Are the Benefits of Running 3 Miles a Day?

Your overall health could benefit from running three miles a day. Running is an excellent way to stay active and keep your body in good shape. If running is your main form of exercise, it helps to have a target goal. So, what are some of the main benefits of running 3 miles?

Benefits of running 3 miles

✅ Lose Weight

The main reason people are motivated to run 3 miles daily is to lose weight. Everyone needs to start somewhere in their weight loss journey. Running is a great place to start because beginners can take it at their own pace.

Running is an efficient way to burn calories, whether you’re running at low intensity or high intensity. To lose weight, people need to burn more calories than they eat. When you combine daily running with a low-calorie diet, weight loss actually occurs.

✅ Keep Muscles Toned

To build muscle, you need to lift weights or do strength training workouts. Running is an efficient way to keep your muscles toned and defined. If you want to focus on the strength of your lower body muscles, running 3 miles a day is beneficial. This exercise will include extra work on your:

  • Glutes;
  • Calves;
  • Thighs;
  • Feet;
  • Lower back;
  • Abs.

✅ Heart Health

Aerobic activity is essential for a healthy heart, especially as you age. Doctors recommend running to decrease the risk of heart disease and other heart-related illnesses. However, it’s just as important for your heart to run at a steady pace. Running at too high of a speed could cause heart rhythm problems or other complications.

✅ Stamina & Endurance

Running is a great way to improve your stamina and endurance. This can be beneficial for a lot of other activities in your life. You may notice that after running 3 miles daily on a regular basis, you have more energy for other activities. This could help you enjoy physical activities for longer periods of time.

✅ Stronger Bones

Did you know that running could also improve the strength of your bones? When you run, you support your own weight. This is a great way to keep your bones strong.

✅ Other Benefits

  • Boost your metabolism;
  • Sleep better at night;
  • Reduce mental stress;
  • Lower risks of diseases;
  • Increase energy.

What Happens in Your Body During a 3 Mile Run?

Are you curious about the running 3 miles a day transformation? Certain things happen in your body during a run that contributes to the transformation.

Your Body During 3 Mile Run
  • Increase of energy – as you run, your body produces more adenosine triphosphate. This compound is responsible for providing energy for muscle contraction.
  • Blood pressure drops – running can help stabilize your blood pressure. If your blood pressure gets too high, you could be at risk of hypertension and other health complications.
  • Increased heart rate – the faster you run, the more your heart rate will increase. Increasing your heart rate can help oxygen and nutrients to flow through your blood to your muscles.
  • Burn body fat – cardio exercises help your body burn fat. Make sure you’re running at a pace where you can breathe easily. If you get to the point where you’re struggling to breathe, you could be putting too much stress on your cardiovascular and musculoskeletal systems.

Can You Lose Weight Running 3 Miles Per Day?

A lot of our readers want to know about running 3 miles a day to lose weight. This is an excellent start for losing weight. But, to successfully maintain a healthy weight, you will also need to look at what you’re eating.

To lose weight, you need to burn more calories than you eat. With some healthy adjustments to your diet and workout routine, it’s possible to lose weight by running 3 miles a day. That being said, weight loss won’t happen overnight from running 3 miles. While the process is slower, the results are attainable.

So, how far does a person have to run to lose weight? An average estimate is 35 miles to burn 1 pound of body fat. Several things affect how many calories are burned while running. These include:

  • Height & weight of a runner;
  • The speed you’re running at;
  • Running surface (flat vs incline).

1. How Many Calories Are Burned on a 3 Mile Run?

A runner could burn anywhere from 300 to 500 calories during a 3 mile run. As mentioned above, body size and speed play a big role in how many calories are burned. A taller or heavier person will burn more calories running because they have more weight to carry.

For example, a person that’s 6-foot tall and 200 lbs could burn approximately 500 calories on a 3 mile run. But, someone who is 5’3” and 125 lbs may burn around 300 calories. The speed you go also plays a role in how many calories you burn.

Running at a faster pace that increases your heart rate to 80-85% of your maximum heart rate will burn more calories than if you casually jog at a slower pace for 3 miles a day. So, how can you tell how many calories you’re burning when you run 3 miles? We recommend using a calorie calculator to get a more accurate estimate.

2. Running 3 Miles a Day Before and After (Result During 30 Days)

Are you wondering “how will running 3 miles a day change my body?” It’s important to remember that all changes from running will happen gradually. After one month, you should notice some key differences though. Let’s take a look at some of the changes after one month of running 3 miles daily.

3. Strong Lower Body Muscles

Running is an excellent way to keep your lower body muscles in good shape. Your glutes, thighs, and calves will feel stronger after one month. You should be able to notice more definition in them as well. Many runners have also noticed their lower ab muscles are more toned from 3 mile runs.

Strong Lower Body Muscles

4. Boosted Metabolism

Metabolism is the process in which your body converts food into energy. People with a high metabolism can burn fat more quickly. So, how does running 3 miles a day improve your metabolism? When you run, you use more energy. Your metabolism increases to support this.

5. Improved Mental Health

Are you wondering what will running 3 miles a day do for your mindset? A lot of runners have noticed a big improvement in their mental health after regularly running 3 miles. People also have better self-esteem when they get in the habit of running. As they start to reach more goals, they feel more confident and better about themselves.

There have also been connections to running decreasing the symptoms of anxiety and depression. However, more medical research is still needed to understand the full effects that running has on mental health.

What Are The Disadvantages Of Running 3 Miles A Day?

Making a goal to run 3 miles every day can have a lot of benefits for your health and fitness levels. But, if your body isn’t used to the impact or intensity of running, you could put yourself at risk of an overuse injury.

Luckily, this is something that runners can avoid if they are prepared. Overuse injury can occur to a muscle when it’s been pushed to work too hard too soon. The best way to avoid this is to gradually work towards your goal.

Don’t start off by running at full speed and expect to run 3 miles. Instead, start your journey off with walk-jog intervals and gradually work your way to running the distance over the weeks. This will allow your body to get used to the intensity and avoid injury.

running 3 Miles a day

Tips for Getting the Most Out of Running 3 Miles a Day

Are you ready to start running 3 miles a day? Here are some expert tips on how to get started so you keep up with your running habit.

  • Stay hydrated. Make sure you drink water before, during, and after a run. Dehydration can lead to muscle cramping.
  • Warm up before running. This should include 5 to 7 minutes of stretching and rhythmic motions. Warming up is important to avoid injury. You should also cool down after the run.
  • Don’t rush. How fast you complete this distance isn’t important, especially in the beginning. Go at a slower pace and gradually get faster as your body gets used to the distance.
  • Try intervals. The best way to complete this distance while also challenging yourself is by using intervals. Try to include walking intervals when you run because it gives you a chance to catch your breath.

How to Start Running 3 Miles a Day: 4 Tips

Getting started is a lot easier than you think. When you’re ready to run 3 miles daily, one of the biggest challenges you’ll face is keeping yourself motivated. Let’s take a look at some of the things you can do to get started on the right foot.

Tip 1: Keep Track

We suggest keeping a log or something similar of your daily running. You should keep note of:

  • How far you ran;
  • Time spent running;
  • How you ran (walk/jog/run);
  • How was the experience? (any challenges or obstacles?).

Tip 2: Pay Attention to What Your Body Tells You

It’s very important to listen to what your body tells you. If your muscles are feeling sore, then you need to take a break. While you might be mentally prepared, you shouldn’t run if you’re not physically up to it. Running with sore muscles puts you at risk of injury.

You should also take a break if you’re feeling exhausted. Rest when your body is telling you to. If you push yourself too hard, you could risk exhaustion.

Disadvantages Of Running 3 Miles

Tip 3: Allow Rest Days

You don’t have to run every single day of the week to reach your goals. Your muscles need time to recover after workouts. Including two rest days a week in your schedule can help you avoid fatigue. It will also ensure that you have enough energy to make the most out of your wokouts.

Tip 4: Go The Distance

After a while, 3 miles won’t seem so challenging. As you advance with your fitness routine, you will need to change up your exercises to keep challenging yourself and your muscles. There are a few different ways you can do this.

If running is your only form of exercise, you can challenge yourself to run a further distance or run at an incline. Another way to challenge yourself is to switch up your exercise routine and include days of strength workouts. We discuss this in more articles.


How Will Running 3 Miles Change My Body?

Running 3 miles will help to burn body fat and keep lower body muscles in good shape. You may also notice that you have more energy and your endurance has improved after running 3 miles regularly for a month.

Does Running 3 Miles a Day Build Muscle?

Running 3 miles a day won’t build muscle. However, if you build muscle through strength workouts, running will help you keep these muscles in good shape.


Running 3 miles a day is an excellent way to stay in good shape. This run is doable and challenging, which is why so many runners aim for the 3-mile goal. People that run 3 miles daily can lose weight, but they will also need to make some changes to their diet.

Have you completed the 3 mile run? Let us know how long it took you in the comments below.

Also read:


  1. How much physical activity do adults need? // Cdc:
  2. How Running Impacts Your Heart Health // Umiamihealth:
  3. How many calories will I burn if I run 3 miles in a day? // Healthline:
  4. Calories Burned Calculator // Calculator:
  5. A Scoping Review of the Relationship between Running and Mental Health // Ncbi:
  6. What Are the Benefits and Risks of Running Every Day? // Healthline:
  7. Photos made by Torokhtiy Media Team

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Viktoriya Tkachuk

Author: Viktoriya Tkachuk
Ukrainian Professional Athlete

Best Results:
400 metres hurdles is 53.76 seconds
2nd place in European Championships in 2022

Ukrainian athlete specialising in the 400 metres hurdles. She won the silver medal in the event at the 2022 European Athletics Championships.

Tkachuk represented Ukraine at the 2016 Rio Olympics without advancing from the semi-finals, and at the 2020 Tokyo Olympics, where she placed sixth in the final.

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