{"id":10232,"date":"2023-01-16T21:54:13","date_gmt":"2023-01-16T21:54:13","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10232"},"modified":"2023-09-14T18:01:38","modified_gmt":"2023-09-14T17:01:38","slug":"how-many-miles-should-i-run-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/","title":{"rendered":"How many miles should I run a day? Benefits + risks of running every day"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you&rsquo;re new to running or looking to start a new fitness routine, then you may be wondering: &ldquo;How many miles should I run a day?&rdquo;<\/p>\n\n\n\n<p>The beauty of running is in its simplicity.<\/p>\n\n\n\n<p>All you need is a pair of decent <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a>, some basic gear and some motivation to get you out the door.&nbsp;<\/p>\n\n\n\n<p>Many people enjoy running so much they choose to run every day &ndash; although granted this is not for everyone.<\/p>\n\n\n\n<p>So before you decide if running every day is for you, in this guide we&rsquo;ll share the benefits and risks of running every day, as well as guidance for running every day.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Should I run every day?<\/li>\n\n\n\n<li>Benefits of running every day&nbsp;<\/li>\n\n\n\n<li>Is it safe to run every day?<\/li>\n\n\n\n<li>How many miles should I run a day?<\/li>\n\n\n\n<li>How many miles should I run a day to lose weight?&nbsp;<\/li>\n\n\n\n<li>How many miles should I walk a day?<\/li>\n\n\n\n<li>Tips for running every day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-533x1024.png\" alt=\"how many miles should i run a day\" class=\"wp-image-10247\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how many miles should i run a day\" class=\"wp-image-10247 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should I run every day?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Whether you&rsquo;re training for an event or simply want to get more miles in, then running every day could be an option for you.&nbsp;<\/p>\n\n\n\n<p>Before you consider or even start running every day, it&rsquo;s important to factor in the following:<\/p>\n\n\n\n<ul>\n<li>Your current schedule and lifestyle<\/li>\n\n\n\n<li>Your current fitness levels and running experience&nbsp;<\/li>\n\n\n\n<li>Your fitness and running goals for the future.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Schedule and lifestyle&nbsp;<\/strong><\/p>\n\n\n\n<p>Being able to run every day is highly dependent on your schedule and lifestyle.&nbsp;<\/p>\n\n\n\n<p>If you have a demanding job or a family, then running every day may not be an option for you.&nbsp;<\/p>\n\n\n\n<p>Likewise, if you struggle to find the time to run because of a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">busy schedule<\/a>, then running every day is probably not going to work unless you make time for it.&nbsp;<\/p>\n\n\n\n<p><strong>Fitness levels and running experience&nbsp;<\/strong><\/p>\n\n\n\n<p>Your fitness levels and running experience will be a deciding factor in terms of whether or not you can run every day.&nbsp;<\/p>\n\n\n\n<p>Running every day is physically demanding so you need to work on your endurance and stamina before being able to run every day.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re new to running, it&rsquo;s recommended you start slowly and gradually build from there.&nbsp;<\/p>\n\n\n\n<p>Training plans like <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-5k-plan\/\" data-type=\"post\" data-id=\"7911\">Couch to 5k<\/a> are great because they involve walking and running intervals.<\/p>\n\n\n\n<p>This training plan only asks you to run 3 or 4 days out of 7 each week to give your body adequate rest in between runs.&nbsp;<\/p>\n\n\n\n<p><strong>Fitness and running goals for the future&nbsp;<\/strong><\/p>\n\n\n\n<p>Before you consider running every day, you&rsquo;ll want to check if it&rsquo;s the right thing for you.&nbsp;<\/p>\n\n\n\n<p>With any form of exercise, it&rsquo;s important to set yourself specific, measurable and realistic goals.<\/p>\n\n\n\n<p>This is so you can track your progress over time and see what improvements you have made.&nbsp;<\/p>\n\n\n\n<p>In other words, your <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\" data-type=\"post\" data-id=\"1194\">goals<\/a> need to be SMART (Specific, Measurable, Attainable, Realistic and Time Bound).&nbsp;<\/p>\n\n\n\n<p>There&rsquo;s no better feeling than when you smash the <a href=\"https:\/\/www.themotherrunners.com\/process-goals-every-runner-should-have-according-to-elites\/\" target=\"_blank\" rel=\"noopener\">goals<\/a> that you set yourself!<\/p>\n\n\n\n<p>More importantly, you should be setting yourself a goal that you will actually enjoy smashing.&nbsp;<\/p>\n\n\n\n<p>So ask yourself:&nbsp;<\/p>\n\n\n\n<ul>\n<li>What are your fitness and running goals?&nbsp;<\/li>\n\n\n\n<li>Does running every day align with these goals?<\/li>\n\n\n\n<li>Will you actually enjoy running every day?<\/li>\n\n\n\n<li>Is it realistic for you to run every day?&nbsp;<\/li>\n\n\n\n<li>How long will you run every day? For a few days, weeks, months?&nbsp;<\/li>\n\n\n\n<li>How will you track and measure your progress?&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>These are all good questions to ask yourself when determining whether or not you should run every day.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/running-when-overweight\/\" data-type=\"post\" data-id=\"10002\">How to start running when overweight: 12 game-changing tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-683x1024.png\" alt=\"how many miles should i run a day\" class=\"wp-image-10250\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-683x1024.png.webp\" alt=\"how many miles should i run a day\" class=\"wp-image-10250 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of running every day&nbsp;<\/strong><\/h2>\n\n\n\n<p>From improving cardiovascular health and lowering your blood pressure to reducing symptoms of anxiety and depression, there are many <a href=\"https:\/\/www.runwithcaroline.com\/what-does-running-do-for-your-body\/\" data-type=\"post\" data-id=\"10159\">benefits of running<\/a>. <\/p>\n\n\n\n<p>By running every day you&rsquo;ll be taking strides to improve your health as well as your mental well-being.&nbsp;<\/p>\n\n\n\n<p>Running every day also encourages you to form a consistent fitness routine.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/ejsp.674\" target=\"_blank\" rel=\"noopener\">Research<\/a> suggests that it takes 66 days to form a habit.&nbsp;<\/p>\n\n\n\n<p>So by running every day, perhaps as part of a short term running challenge like <a href=\"https:\/\/redtogether.co.uk\/\" target=\"_blank\" rel=\"noopener\">RED January<\/a>, you&rsquo;ll be more likely to form a consistent running routine in the future. <\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/what-does-running-do-for-your-body\/\" data-type=\"post\" data-id=\"10159\">What does running do for your body? 10 benefits of running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it safe to run every day? <\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;Is running every day good for you?&rdquo; or even &ldquo;Is it safe to run every day?&rdquo;<\/p>\n\n\n\n<p>Although running has many benefits, there are some risks to running every day that you need to be aware of.&nbsp;<\/p>\n\n\n\n<p><strong>Increases the risk of injury<\/strong><\/p>\n\n\n\n<p>Running is a high impact sport.&nbsp;<\/p>\n\n\n\n<p>When you run your body is working against gravity.&nbsp;Every time you take a step forward, stress is put on your muscles and joints.&nbsp;<\/p>\n\n\n\n<p>The more you run, the more at risk you are of running-related injuries such as <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>.&nbsp;<\/p>\n\n\n\n<p>In addition, if you have a history of running-related injuries, then running every day may exacerbate these injuries.&nbsp;<\/p>\n\n\n\n<p>Many running injuries are caused by overuse.&nbsp;Running is a sport that involves a lot of repetitive movement in your legs especially.<\/p>\n\n\n\n<p>So injuries like runner&rsquo;s knee and IT band syndrome are often caused by overuse.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/why-do-i-keep-getting-injured-running\/\" data-type=\"post\" data-id=\"3303\">3 quick and easy habits for injury free running<\/a><\/p>\n\n\n\n<p><strong>Increases the risk of overtraining&nbsp;<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining syndrome<\/a> is a real risk for runners who run every day for a prolonged period of time.<\/p>\n\n\n\n<p>Long distance runners are particularly susceptible to overtraining if they are training for a distance event like a marathon or ultra marathon.&nbsp;<\/p>\n\n\n\n<p>Overtraining is when you exercise excessively and don&rsquo;t give your body enough time to recover in between runs.&nbsp;<\/p>\n\n\n\n<p>It can also be caused by progressing too quickly in a training cycle and doing too many high intensity training sessions.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">How to start running again after an injury: 5 tips for success<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-683x1024.png\" alt=\"how many miles should i run a day\" class=\"wp-image-10251\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-683x1024.png.webp\" alt=\"how many miles should i run a day\" class=\"wp-image-10251 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many miles should I run every day?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Now you know whether or not running every day is for you, it&rsquo;s time to understand <em>how<\/em> many miles you should be running every day.&nbsp;<\/p>\n\n\n\n<p>The simple answer: it depends.&nbsp;<\/p>\n\n\n\n<p>It depends on a variety of factors, including your fitness levels, running experience, and your individualized running goals &ndash; as we mentioned at the start of this guide.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re training for a marathon, for example, you may well be running most days of the week already.&nbsp;<\/p>\n\n\n\n<p>Whereas if you&rsquo;re looking to reignite your <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">running motivation<\/a> &ndash; perhaps you&rsquo;re in a running rut or returning to running after a short break &ndash; you may feel running a few miles each day will give you the kick up the butt that you need.<\/p>\n\n\n\n<p>Anecdotal evidence tells us that if you&rsquo;re new to running, you should be running every other day (between 2-3 times a week).<\/p>\n\n\n\n<p>This allows your body enough rest days in between each run to recover.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re a complete running newbie, you may even benefit from a walking\/running program like Couch to 5k.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k<\/a> is great for beginner runners because it gradually eases you into running &ndash; so there&rsquo;s so pressure to run every day.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;ve been running for a few years, you may have already formed a regular running habit &ndash; whether that&rsquo;s running every day or every other day.&nbsp;<\/p>\n\n\n\n<p>Most well-round training plans will include 1 to 2 rest days each week.&nbsp;<\/p>\n\n\n\n<p>If a training plan gets you to run <em>every<\/em> day of the week, then find another training plan!&nbsp;<\/p>\n\n\n\n<p>Rest days are very important to allow your body to recover and prevent common running injuries.&nbsp;<\/p>\n\n\n\n<p>Challenges like RED January encourage you to get your fix of daily life exercise, so whether you choose to run every day or not, this is completely up to you.&nbsp;<\/p>\n\n\n\n<p>Related<strong>:&nbsp;<\/strong><a href=\"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/\" data-type=\"post\" data-id=\"8438\">Running 5 miles a day: Pros and cons + 6 actionable tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What do the guidelines tell us?&nbsp;<\/strong><\/h2>\n\n\n\n<p>What we do know is that regular exercise is good for your physical and mental health.&nbsp;<\/p>\n\n\n\n<p>Most of us are recommended to do at least 150 minutes of moderate-intensity activity each week.<\/p>\n\n\n\n<p>This could be in the form of brisk walking, running, dancing, swimming, or moderate cycling &ndash; the list goes on.&nbsp;<\/p>\n\n\n\n<p>By running every day you will easily meet these guidelines.&nbsp;<\/p>\n\n\n\n<p>As with any form of fitness and exercise, it&rsquo;s advised you check your doctor first before starting any new fitness routine.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/running-2-miles-a-day\/\" data-type=\"post\" data-id=\"8815\">Running 2 miles a day: Benefits + how to do it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-683x1024.png\" alt=\"how many miles should i run a day\" class=\"wp-image-10252\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-683x1024.png.webp\" alt=\"how many miles should i run a day\" class=\"wp-image-10252 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many miles should I run a day to lose weight?<\/strong><\/h2>\n\n\n\n<p>If your goal is to lose weight, then running every day is an option but it does come with risks as we explained earlier.&nbsp;<\/p>\n\n\n\n<p>Running is one of the best activities to burn calories.<\/p>\n\n\n\n<p>If you run for 30 minutes at 10mph, you can expect to burn between 420 and 450 calories.&nbsp;<\/p>\n\n\n\n<p>So if you run every day for 7 days, you can expect to burn up to 3,150 calories per week!&nbsp;<\/p>\n\n\n\n<p>Running alone however will only get you so far with your weight loss goals.<\/p>\n\n\n\n<p>Various studies show that high intensity interval training is more beneficial for weight loss.&nbsp;<\/p>\n\n\n\n<p>Your eating habits are also extremely important &ndash; if not more important &ndash; when it comes to losing weight successfully.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts to help you lose weight <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many miles should I walk a day?<\/strong><\/h2>\n\n\n\n<p>If you want to improve your fitness but don&rsquo;t see yourself running every day, then walking every day is a great alternative.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/walking-a-mile-a-day\/\" data-type=\"post\" data-id=\"9812\">Walking a mile a day<\/a>, for example, has many great benefits for the body and mind.<\/p>\n\n\n\n<p>You could even up the stakes and <a href=\"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/\" data-type=\"post\" data-id=\"8958\">walk 2 miles a day<\/a> or even 3 miles a day.&nbsp;<\/p>\n\n\n\n<p>According to a study conducted by the British Heart Foundation, brisk walking led to a lower biological age.<\/p>\n\n\n\n<p>Adding that overall a faster walking pace could be &lsquo;potentially important&rsquo; in determining overall health.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/\" data-type=\"post\" data-id=\"8958\">Walking 2 miles a day: 12 benefits + how to start<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-683x1024.png\" alt=\"how many miles should i run a day\" class=\"wp-image-10249\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-683x1024.png.webp\" alt=\"how many miles should i run a day\" class=\"wp-image-10249 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/how-many-miles-should-i-run-day-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips<\/strong> <strong>for running every day<\/strong><\/h2>\n\n\n\n<p><strong>#1 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>Wearing the right running shoes will go a long way to help prevent common running injuries like shin splints and runner&rsquo;s knee.<\/p>\n\n\n\n<p>A good pair of running shoes will provide comfort and stability on your runs.<\/p>\n\n\n\n<p>Check out our <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes guide<\/a> for more information on how to find the right running shoes.<\/p>\n\n\n\n<p><strong>#2 Wear the right running gear<\/strong><\/p>\n\n\n\n<p>Along with a pair of running shoes, you&rsquo;ll want to find the right gear to run in so that feel comfortable and protected on your runs.<\/p>\n\n\n\n<p>Sweat-wicking fabrics are recommended during the summer months, whereas <a href=\"https:\/\/www.runwithcaroline.com\/what-are-compression-tights\/\" data-type=\"post\" data-id=\"458\">compression leggings<\/a> and windbreakers are recommended during the colder months.<\/p>\n\n\n\n<p>You may also want to consider wearing reflective clothing so you stay safe on your runs. <\/p>\n\n\n\n<p><strong>#3 Strength train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">Strength training<\/a> has a range of benefits for runners.<\/p>\n\n\n\n<p>It helps to improve your running form and posture, as well as reduce the risk of injury.<\/p>\n\n\n\n<p>Aim to include 1 to 2 strength training sessions each week. <\/p>\n\n\n\n<p><strong>#4 Cross train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is a great way to include complementary forms of exercise in your running routine.<\/p>\n\n\n\n<p>Activities like walking, yoga, swimming and cycling are great for runners. <\/p>\n\n\n\n<p><strong>#5 Perfect your form<\/strong><\/p>\n\n\n\n<p>Your form and posture is extremely important when it comes to running, especially when running regularly. <\/p>\n\n\n\n<p>Running form looks at everything from the way you swing your arms to the way your feet hit the ground you run.<\/p>\n\n\n\n<p>Check out our <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form guide<\/a> for more information and tips. <\/p>\n\n\n\n<p><strong>#6 Warm up before each run<\/strong><\/p>\n\n\n\n<p>It&rsquo;s important you warm up before each run to help prepare your body and mind for the run ahead.<\/p>\n\n\n\n<p>Aim to include a short period of jogging along with <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> in your warm up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional resources<\/h2>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;re new to running or looking to start a new fitness routine, then you may be wondering: &ldquo;How many miles should I run a day?&rdquo; The beauty of running is in its simplicity. All you need is a pair of decent running shoes, some basic gear and some motivation to get you out the &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,39],"tags":[106,90],"mv":{"thumbnail_id":10248,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/new-blog-posts-15-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10232"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10232"}],"version-history":[{"count":17,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10232\/revisions"}],"predecessor-version":[{"id":12927,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10232\/revisions\/12927"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10248"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}