Looking to give the three miles a day a try but don’t know where or how to get started?
Then you have come to the right place.
Building a daily three-miler habit is one of the best things you can do to your overall fitness and health.
But, there are many things you need to pay attention to in order to make the most out of this habit.
This is especially the case if you’re a beginner runner or have specific fitness goals, like losing weight.
If you’ve never run a mile in your life, running three miles, 4.83 km, a day may seem out of reach.
Fret no more.
This article will show you, step by step, how to start running three miles every day while keeping injury risk at bay.
Let’s get started.
Will You Lose Weight Running Three Miles A day?
Losing weight is one of the most common reasons people start running. And most people, who follow the right workout and diet plans, have great success.
That’s why by building a daily 3-mile habit, you’ll be on your way to reaching your weight loss goals.
Of course,—as long as you address your eating habit in order to create a daily calorie deficit. As I always like to say—you cannot outrun a crappy diet—no matter how fast you’re.
How many calories you burn while running three miles depends on many variables, such as your fitness level, weight, and training intensity, but all in all, most research suggests that, on average, you burn roughly 100 calories per mile.
For a three-miler, this rounds up to burn 280 to 400 calories a day!
What’s not to like? The harder you push your body during the three-mile workout, the more calories you’ll burn while sitting on the couch or doing whatever. This is what’s known as the afterburn
Who Shouldn’t Run Three Miles every day?
The answer depends on your current fitness level and what your body can endure. As always, beginners should wait.
If you have never run a mile in your life but then decided, out of a sudden, that you’re going to start three miles every day, then you’re heading in the wrong direction.
Starting running, or any other form of intense exercise, without building a solid base will do more harm than good.
Early on, your body may lack the strength needed to endure the daily stress on your body of running three miles a day.
How Long Does It Take To Run Three Miles?
How much time you need to run three miles depends on the runner. Average running speed varies vastly depending on factors such as age, physical fitness, running surface, weather, and much more.
But all in all, the faster you can log the three miles, the less time it will take you to finish the workout—and vice versa.
In general, elite runners can run three miles in less than 15 minutes. But that’s out of reach for most people.
Instead, as a recreational runner, it can you roughly 30 to 45 minutes to run three miles. In fact, stick to a 12:00 mile pace, and you’ll cover the whole distance in 36 minutes.
Keep in mind that it may take a little longer for some, especially when following a walk/run pattern, the method I recommend to anyone taking up running for the very first time.
Here are average 3-mile running times based on speed:
- 5:00 per mile – 15 minutes to run three miles.
- 6:00 per mile – 18 minutes to run three miles.
- 7:00 per mile – 21 minutes to run three miles.
- 8:00 per mile – 24 minutes to run three miles.
- 9:00 per mile – 27 minutes to run three miles.
- 10:00 per mile – 30 minutes to run three miles.
- 11:00 per mile – 33 minutes to run three miles.
- 12:00 per mile – 36 minutes to run three miles.
- 13:00 per mile – 39 minutes to run three miles.
- 14:00 per mile – 42 minutes to run three miles.
- 15:00 per mile – 45 minutes to run three miles.
Consult your Doctor
As you already know, running does your body good, so of course, logging a daily three-miler is a good idea.
But it’s not devoid of risk. In fact, just like any other form of training, running may take a toll on your body, especially if you’re not used to it.
That’s why, as a rule, get the green light from your doctor before you start running—or any other form of exercise. Better be safe than sorry.
This is especially the case if any of the following apply to you:
- You’re over 50 without a history of regular practice
- You have a chronic condition such as diabetes with oral medication, osteoarthritis, or systemic inflammation that makes running too risky.
- You’re obese and really out of shape.
How To Start Running Three Miles A Day
The best way to get started with the three-mile habit is to get started anyway. Remember, slow and steady wins the race—even for a short distance such as three miles.
Patience, and a long-term plan, are the keys to success.
Even if you feel like you can push your body through the three miles, you’ll likely come down with sore legs, ankles, and knees the next day.
Run At The Same Time Every Day
The best way to make your new running habit last is to do it at the same time every day.
And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.
Doing it at the same time every day helps reinforce the behavior, making it easier to turn into a habit.
Monitor Your Training
Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. Sport watch can also be useful.
Listen To Your Body
The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles every day.
So, if everything keeps on going fine while running three miles a day, then keep going forward.
However, if your body is telling you it’s time to take a step back, listen, and take a day or more of rest.
Red flags to pay attention to include:
- Elevated heart rate
- Insomnia or difficulty staying asleep
- Persistent aches and pains
- Nagging injuries
- Unwanted weight loss
- Losing appetite
- Feeling agitated or edgy
- Chronic dehydration
- Mediocre athletic performance such as premature fatigue or slower running time.
If some of these symptoms are not fading within a few days, you should consider consulting your doctor to figure out if something else might be behind them. Leave nothing for chance.
Don’t get obsessed with hitting a certain daily mileage if you’re feeling sore or tired. Use some common sense so you can head off a potential injury or burnout.
Practice Good Running Habits
Running, whether it’s for a mile or ten, is a high-impact exercise that can take a toll both on your body and mind, especially if you’re doing it on a daily basis.
To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.
- Get the right shoes—head to the nearest running specialty store and ask the staff there to analyze your running gait and style in order to find the best shoe that matches your needs.
- Soft surfaces –it should come as no surprise that running on asphalt and concrete is harder on your body than running on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
- Try Aqua Jogging – This is the perfect cross-training activity for runners that not only can help build your running endurance but with little to no impact on your body.
- Keep it easy – Pace yourself properly while running three miles. Stick to an easy and conversational pace in order to help reduce the impact on your muscles and joints.
If you’re a complete beginner, running three miles every day will be really challenging.
But as training progresses forward, you’ll, sooner than later, start to notice improvements. The key is to be patient as you gradually pick intensity up.
The rest is just detail. Really.