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Home arrow Fitness arrow Running arrow What Are the Benefits of Running a Mile a Day?

What Are the Benefits of Running a Mile a Day?

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 23, 2023
5 min read 1997 Views 0 Comments
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Successful weight loss may derive from running long distances. Understanding the importance of a 1-mile run can hugely benefit your physical and mental health.

running a mile a day

Going for a run can help you feel physically stronger. Even if you go jogging for 10 minutes every morning. This type of physical activity can strengthen your lower body muscles.

One mile is only a short distance to run, so it’s worth learning more about how you can gradually increase your running distance. 

Do you want to have a better focus? Are you curious about the benefits? Well, just one mile is plenty to provide your body with the right energy. 

In this article, you’ll discover the benefits of running a mile a day. 

Is Running a Mile Every Day Healthy?

Yes, running a mile every day is healthy.

People usually go for a run to lose weight. This is probably the best form of cardiovascular exercise you can do for burning fat. Running can burn enough calories to help you reach your target weight. Just make sure to pick the best running shoes for your daily workout.

Many runners complete daily running to feel physically and mentally stronger. A marathon runner will continue to do the regular exercise until they’re ready to run for miles. However, this dedication takes time. You can start by running a mile a day to build up your fitness level.

5 Benefits of Running a Mile a Day

Running has plenty of benefits for your overall health. Any form of cardio will instantly boost your performance. Even if you want to feel better mentally, you can still go for a quick warm-up jog. Consider spending more time outdoors to see how physical activity changes your body. 

Here are five benefits of running a mile a day. 

#1 Improved physical health

A simple one-mile run in the morning can work wonders for your physical health. 

Running can reduce serious health risks like cardiovascular disease, metabolic syndrome, common cancers, and type 2 diabetes. 

Running a mile every day could also make you feel stronger. You can build leg and glute muscles when pushing yourself to run more often. Set a day challenge to see how well you do complete a mile. If you find that easy, try to do two miles a day or three miles the next day. 

#2 Better concentration

Going for a run can increase blood flow in the bilateral prefrontal cortex – a part of the brain that controls your mood. Running also stimulates brain cells that help to improve your concentration and cognitive performance. This is a great workout to do before a long day at work. 

By running a mile a day, you’re essentially feeding your brain with good energy. A higher concentration will keep you motivated during the morning and night. Running can also increase neurogenesis – a brain segment involving memory.

#3 Weight loss

Of course, many people like running because it encourages weight loss. This workout is excellent for a fitness routine that requires calorie-burning. A mile a day should help you burn at least 100 calories. If you exceed that, you might end up burning around 500 calories.

Everyone is unique and may drop pounds at different times in their running plan. Age, weight, gender, diet, and height can change their physical outcome. You should aim to drop no more than 2 pounds per week after running. Too much exercise will exhaust your entire body.

#4 Boosted self-esteem

There’s nothing better than feeling confident in your own body.

Running is one of those exercises that can boost your confidence quickly. Completing a mile a day could bring positive thoughts to your mind. Even if you walk for most of the journey, you’ll still feel great about getting out. The runner’s high will most likely give you that euphoric state.

If you need more self-confidence, you can read affirmations regarding exercise. Simple quotes may be enough to fuel your mind with positive energy. Reprogram your subconscious mind to feel passionate about running and the benefits it offers your health. 

#5 Stronger bones, muscles, and joints

Running a mile a day can strengthen the muscles in your lower body. 

Bones and joints play a big part in how you walk, sit down, or even stand up straight. It’s essential that you take care of these vital components. Otherwise, you won’t be able to function properly. 

People with joint problems might feel more determined to go outside and feel stronger. You can take it slow by going for regular walks. Daily exercise is always better than no exercise at all. The more blood flow you get to your legs, the more likely you won’t deal with lower body issues.

How Often Should I Run to Lose Weight?

You should run at least 4–5 times a week to see physical progress.

150 minutes of vigorous exercise a week can help you lose stubborn fat. This equates to 30 minutes of running per day – an easy goal to achieve if you do this in the morning. You could run a mile a day to see physical results.

Is Running a Mile a Day Enough Cardio?

Running a mile a day may not be enough to maintain optimal fitness.

One mile usually lasts around 15 minutes, depending on your fitness level and determination to complete the run. Any form of cardiovascular exercise is better than getting none throughout the day. Your body needs physical activity to function and feel stronger performing simple tasks. 

However, you should aim to get at least 30 minutes of cardio each day. You could run 1 mile and then walk for another 15 minutes.

If you don’t feel like 15 minutes is enough, then walk for another mile. Walking is a great form of exercise that encourages you to travel longer distances. Even just walking for 15–20 minutes can reduce the risk of heart disease and other common cancers in your body. 

Will Running a Mile a Day Build Muscle?

Running a mile a day can help you build lower body muscles.

You typically use your quads, hip flexors, glutes, hamstrings, and calf muscles when running long distances. Core muscles also help with stability during intense exercise sessions. If you want to build more of these muscle sets, consider doing weight or strength training. 

Just remember not to exhaust yourself when going for daily runs. It’s easy to get caught up in a fun running session that makes you feel refreshed. Take a rest day now and then to let your muscles recover. Listen to your body, and it will take great care of you.

A Word From RD

Running a mile a day will definitely benefit your physical and mental health. You only need to run for 15–30 minutes each session to achieve successful fat loss. Consider going for runs in the morning to awaken your brain and feel the effects of strong concentration.

Walking a few miles is also a great way of doing cardio without running constantly. Just make sure to take it easy at the beginning of your exercise journey. It’s normal to feel eager when losing weight, but your body requires a rest day to regain strength and energy.

Talk to a doctor if you’re unsure about running. A medical professional can tell you the best tips for vigorous cardiovascular workouts. There’s no point in going for a run if it affects your mood negatively. Getting fit is all about having fun and putting one foot in front of the other.


A daily mile could encourage you to strengthen your body and cardiovascular health. Running has plenty of benefits that reduce the risk of certain heart-related diseases, like coronary heart disease, high blood pressure/cholesterol levels, and cardiomyopathy.

Start by running for 15–20 minutes and build your way up from there. 

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 23, 2023
5 min read 1997 Views 0 Comments

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