{"id":11958,"date":"2023-07-03T16:42:19","date_gmt":"2023-07-03T15:42:19","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11958"},"modified":"2023-09-04T15:30:44","modified_gmt":"2023-09-04T14:30:44","slug":"running-4-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-4-miles-a-day\/","title":{"rendered":"What to expect by running 4 miles a day (and how to start)"},"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>Running 4 miles a day is a great fitness goal to work towards if you want to improve your physical and mental health.<\/p>\n\n\n\n<p>Running has many benefits for your physical and mental health &ndash; from improving your endurance and stamina to improving your sleep. <\/p>\n\n\n\n<p>At 6.4km, running 4 miles is further than running a 5k but not quite the distance of a 10k run.<\/p>\n\n\n\n<p>Whilst there are many benefits to running every day, it&rsquo;s really important you understand if it&rsquo;s the right approach for you. <\/p>\n\n\n\n<p>If you&rsquo;re ready for a new challenge and feel ready to take it on, then keep on reading!<\/p>\n\n\n\n<p>In this guide we&rsquo;ll share the benefits of running 4 miles a day. We&rsquo;ll also look at what to expect, including the risks of running every day.<\/p>\n\n\n\n<p>We&rsquo;ll also look at:<\/p>\n\n\n\n<ul>\n<li>Why run 4 miles a day?<\/li>\n\n\n\n<li>Are you ready to run 4 miles a day?<\/li>\n\n\n\n<li>What are the benefits of running 4 miles a day?<\/li>\n\n\n\n<li>How much weight can you lose by running 4 miles a day?<\/li>\n\n\n\n<li>How long does it take to run 4 miles?<\/li>\n\n\n\n<li>How long does it take to walk 4 miles?<\/li>\n\n\n\n<li>6 tips on running 4 miles a day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/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\/07\/running-4-miles-a-day-533x1024.png\" alt=\"running 4 miles a day\" class=\"wp-image-11959\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-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=\"running 4 miles a day\" class=\"wp-image-11959 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why run 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>Running 4 miles a day is viewed as an achievable and accessible goal for some.<\/p>\n\n\n\n<p>But before you decide if running 4 miles a day is for you, you&rsquo;ll want to assess <em>why<\/em> you want to run every day in the first place.<\/p>\n\n\n\n<p>All of this will depend on your own unique set of circumstances and goals. <\/p>\n\n\n\n<p>4 miles is long enough so you feel the benefits of that all important &lsquo;runner&rsquo;s high&rsquo;, and short enough so you don&rsquo;t feel exhausted by the end of your run.<\/p>\n\n\n\n<p>If you&rsquo;ve never run before, then running 4 miles a day may be a step too far for you right now.<\/p>\n\n\n\n<p>Whereas if you&rsquo;re training for a half marathon, you may be clocking up to 15 miles each week so running 4 miles a day may be a walk in the park for you. <\/p>\n\n\n\n<p>There&rsquo;s no doubt that running 4 miles a day is also a really great way to get into your daily dose of exercise and the outdoors.<\/p>\n\n\n\n<p>However it&rsquo;s important you think about what you want to achieve by doing it. <\/p>\n\n\n\n<p>Improving your fitness, losing weight and getting outdoors more are common goals for runners.<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/running-2-miles-a-day\/\"> Running 2 miles a day: Benefits + how to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Are you ready to run 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>Running every day is physically demanding so you&rsquo;ll want to assess whether you&rsquo;re ready to run 4 miles a day. <\/p>\n\n\n\n<p>At 6.4km, running 4 miles a day is more than a 5k but not quite a 10k.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re planning to run the entire 4 mile distance, you will need to rely on your endurance and stamina to get you through the run.&nbsp;<\/p>\n\n\n\n<p>On average, you can expect to run 4 miles in 38 minutes. This is based on a pace of 9:30 minutes per mile.<\/p>\n\n\n\n<p>However factors like your age, gender, fitness levels and running experience will determine how fast you can run 4 miles.&nbsp;<\/p>\n\n\n\n<p>Not quite ready yet to run 4 miles continuously?<\/p>\n\n\n\n<p>Many runners choose to run 4 miles a day, but there&rsquo;s nothing stopping you from using the run-walk method to complete the distance.<\/p>\n\n\n\n<p>If you&rsquo;ve recently completed the<a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\"> Couch to 5k training plan<\/a>, for example, you will have already completed a 5k at the end of your plan which is 3.1 miles.&nbsp;<\/p>\n\n\n\n<p>This will be a good indicator of how fast you can run 4 miles \/ 6.4km.&nbsp;<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/\"> Running 5 miles a day: Pros and cons + 6 actionable 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\/07\/running-4-miles-a-day-1-683x1024.png\" alt=\"running 4 miles a day\" class=\"wp-image-11961\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-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\/07\/running-4-miles-a-day-1-683x1024.png.webp\" alt=\"running 4 miles a day\" class=\"wp-image-11961 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-often-should-you-run\/\" data-type=\"post\" data-id=\"12369\">How often should you run? Here&rsquo;s a breakdown<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of running 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>You may be thinking: &ldquo;Is running 4 miles a day good for you?&rdquo;<\/p>\n\n\n\n<p>There are many well-documented physical and mental benefits of running, and by running 4 miles a day you will definitely see physiological changes in your body.<\/p>\n\n\n\n<p>Here are the benefits of running 4 miles a day:<\/p>\n\n\n\n<ul>\n<li>Improves cardiovascular fitness<\/li>\n\n\n\n<li>Improves heart health<\/li>\n\n\n\n<li>Reduces the risk of chronic health conditions<\/li>\n\n\n\n<li>Helps with weight loss<\/li>\n\n\n\n<li>Improves muscular endurance<\/li>\n\n\n\n<li>Improves bone health<\/li>\n\n\n\n<li>Boosts your mood<\/li>\n\n\n\n<li>Helps you to sleep better<\/li>\n<\/ul>\n\n\n\n<p><strong>Improves cardiovascular fitness<\/strong><\/p>\n\n\n\n<p>There is a lot of evidence that shows the link between regular exercise and improved cardiorespiratory fitness.<\/p>\n\n\n\n<p>According to a<a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2018\/06000\/optimal_running_dose_and_cardiovascular_risk.7.aspx\" target=\"_blank\" rel=\"noopener\"> 2018 study<\/a>, several large studies have consistently demonstrated benefit for those that participate in light and moderate physical activity over a sedentary lifestyle.<\/p>\n\n\n\n<p><strong>Improves heart health<\/strong><\/p>\n\n\n\n<p>Those who start running on a regular basis reduce their risk of heart disease by 35% to 55%.<\/p>\n\n\n\n<p>Running also strengthens your heart muscles &ndash; it strengthens the walls of your heart which increases overall heart efficiency.&nbsp;<\/p>\n\n\n\n<p><strong>Reduces the risk of chronic health conditions<\/strong><\/p>\n\n\n\n<p>According to a<a href=\"http:\/\/www.molnut.uni-kiel.de\/pdfs\/neues\/2018\/06_effect_of_running.pdf\" target=\"_blank\" rel=\"noopener\"> 2015 study<\/a>, running has benefits in the prevention of obesity, hypertension, type 2 diabetes, osteoarthritis and hip replacement, respiratory disease, cancer and disability.<\/p>\n\n\n\n<p>The study adds that running, even in low doses, is associated with a substantial reduction in cardiovascular and all-cause mortality.&nbsp;<\/p>\n\n\n\n<p><strong>Helps with weight loss<\/strong><\/p>\n\n\n\n<p>Running burns more calories than most other activities, burning roughly 100 calories per mile.<\/p>\n\n\n\n<p>In particular,<a href=\"https:\/\/www.runwithcaroline.com\/hiit-workouts-for-runners\/\"> high intensity interval training<\/a> (also known as HIIT) involving running burns the most calories per minute.<\/p>\n\n\n\n<p>HIIT activities like<a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\"> interval training<\/a> and<a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\"> hill repeats<\/a> continue to burn calories even after exercise has finished.&nbsp;<\/p>\n\n\n\n<p>This &lsquo;afterburn effect&rsquo; has been shown to burn significantly more calories over time.&nbsp;<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/\"> How many miles should I run a day? Benefits + risks of running every day<\/a><\/p>\n\n\n\n<p><strong>Improves muscular endurance<\/strong><\/p>\n\n\n\n<p>Activities like running, swimming and cycling are great examples of sports that improve your muscular endurance.<\/p>\n\n\n\n<p>Muscular endurance is essentially how long your muscles can sustain exercise over a period of time.&nbsp;<\/p>\n\n\n\n<p>By running regularly, you will improve your muscular endurance and ultimately improve your overall health and fitness.<\/p>\n\n\n\n<p><strong>Improves bone health<\/strong><\/p>\n\n\n\n<p>Running is a weight-bearing exercise. This means the weight-bearing bones in runners in the legs, pelvis and spine tend to be stronger than the same bones of inactive people.<\/p>\n\n\n\n<p>Low bone density has been linked to stress fractures and frailty in later life.<\/p>\n\n\n\n<p><strong>Boosts your mood<\/strong><\/p>\n\n\n\n<p>When you run, blood circulation to the brain is increased and the part of your brain that responds to stress and improves your mood is affected.<\/p>\n\n\n\n<p>This change temporarily improves your reaction to stressful situations and triggers &lsquo;feel good&rsquo; hormones that can elevate your mood.&nbsp;<\/p>\n\n\n\n<p>Running also has positive effects on your confidence, motivation and self-esteem.&nbsp;<\/p>\n\n\n\n<p><strong>Helps you to sleep better<\/strong><\/p>\n\n\n\n<p>Regular exercise can improve the quality of your sleep and help you sleep through the night.<\/p>\n\n\n\n<p>According to a<a href=\"https:\/\/bjsm.bmj.com\/content\/56\/13\/718\" target=\"_blank\" rel=\"noopener\"> 2021 study<\/a>, exercising could help prevent health risks associated with poor sleep, like heart disease, stroke and cancer.&nbsp;<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/does-running-burn-belly-fat\/\"> Does running burn belly fat? 10 effective tips + 3 workouts<\/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\/07\/running-4-miles-a-day-2-683x1024.png\" alt=\"running 4 miles a day\" class=\"wp-image-11962\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-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\/07\/running-4-miles-a-day-2-683x1024.png.webp\" alt=\"running 4 miles a day\" class=\"wp-image-11962 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the risks of running 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>Although there are lots of benefits associated with running, it&rsquo;s worth noting that there are some risks associated with running every day.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s important you think carefully about the risks of running every day.<\/p>\n\n\n\n<p>For many, being able to run 4 miles a day requires a base level of fitness, endurance and stamina.<\/p>\n\n\n\n<p>Running longer distances before you&rsquo;re ready and with enough training under your belt could lead to<a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\"> overtraining<\/a>, burnout and injury.<\/p>\n\n\n\n<p>If you&rsquo;re a more experienced runner, running every day has its benefits.&nbsp;<\/p>\n\n\n\n<p>But rest days need to be considered as part of any well-rounded training plan.<\/p>\n\n\n\n<p>No matter the distance &ndash; so it&rsquo;s crucial you take rest days seriously and don&rsquo;t skip them.<\/p>\n\n\n\n<p>The bottom line? As with most things, running every day has pros and cons.<\/p>\n\n\n\n<p>It&rsquo;s important you consider these before understanding if running 4 miles a day is for you.<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/walking-4-miles-a-day\/\"> Walking 4 miles a day: Is it good for weight loss?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much weight can I lose by running 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>It is estimated that running 1 mile burns on average 150 calories.<\/p>\n\n\n\n<p>So if you run 4 miles a day, you will burn an extra 600 calories each day.<\/p>\n\n\n\n<p>Research tells us that roughly 3,500 calories equates to about 1 pound of fat.<\/p>\n\n\n\n<p>By running 4 miles a day for one month, you may be able to lose around 5 pounds per month.<\/p>\n\n\n\n<p>Combining a weight loss programme with a healthy, balance diet is a powerful way to see results.<\/p>\n\n\n\n<p>Studies have also shown that<a href=\"https:\/\/www.runwithcaroline.com\/hiit-workouts-for-runners\/\"> high intensity interval training (HIIT)<\/a> increases your ability to lose weight and burn calories.&nbsp;<\/p>\n\n\n\n<p>So if your goal by running 4 miles a day is weight loss, by combining running at a steady pace with high intensity interval training, you will soon be able to reach your weight loss goals.&nbsp;<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\"> Running for weight loss: The most effective running workouts to help you lose weight&nbsp;<\/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\/07\/running-4-miles-a-day-3-683x1024.png\" alt=\"running 4 miles a day\" class=\"wp-image-11963\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-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\/07\/running-4-miles-a-day-3-683x1024.png.webp\" alt=\"running 4 miles a day\" class=\"wp-image-11963 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to run 4 miles?<\/strong><\/h2>\n\n\n\n<p>How long it takes for you to run 4 miles will depend on various factors, including your age, gender, fitness levels and running experience.<\/p>\n\n\n\n<p>The average time to run 4 miles is 38 minutes if you run continuously without stopping.<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/magic-mile\/\"> How to use Jeff Galloway&rsquo;s magic mile running test<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to walk 4 miles?<\/strong><\/h2>\n\n\n\n<p>If you don&rsquo;t fancy the idea of running 4 miles a day, then the next best alternative is to walk 4 miles a day.<\/p>\n\n\n\n<p>On average, it takes about 1 hour 20 minutes to walk 4 miles.<\/p>\n\n\n\n<p>Related:<a href=\"https:\/\/www.runwithcaroline.com\/walking-3-miles-a-day\/\"> Walking 3 miles a day: 5 surprising benefits<\/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\/07\/running-4-miles-a-day-4-683x1024.png\" alt=\"running 4 miles a day\" class=\"wp-image-11964\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-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\/07\/running-4-miles-a-day-4-683x1024.png.webp\" alt=\"running 4 miles a day\" class=\"wp-image-11964 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-4-miles-a-day-4.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 tips on running 4 miles a day<\/strong><\/h2>\n\n\n\n<p>Now you know all about the benefits of running 4 miles a day, here are 6 tips to help you run 4 miles a day.<\/p>\n\n\n\n<p><strong>#1 Be consistent<\/strong><\/p>\n\n\n\n<p>As with any type of exercise, the key to success is consistency.&nbsp;<\/p>\n\n\n\n<p>You need to train consistently to develop your fitness and improve your performance.<\/p>\n\n\n\n<p>By keeping up your daily running habit, you will soon see improvements in your physical and mental health.<\/p>\n\n\n\n<p>You will also see benefits in your <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running performance and form<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Wear the right gear<\/strong><\/p>\n\n\n\n<p>Running gear will go a long way to make your runs more comfortable, no matter what time of year you&rsquo;re running in.<\/p>\n\n\n\n<p>A good pair of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> are a must for any runner. The right pair of shoes will provide comfort and stability.&nbsp;<\/p>\n\n\n\n<p>You&rsquo;ll also want to wear running gear that helps and doesn&rsquo;t hinder your run.&nbsp;<\/p>\n\n\n\n<p>Running leggings\/shorts, running socks, a warm base layer and a running jacket are all essential pieces of gear.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Fuel and hydrate<\/strong><\/p>\n\n\n\n<p>By running 4 miles a day, you will be using a lot of energy and fluids that all need to be replaced.<\/p>\n\n\n\n<p>Aim to eat a balanced diet that provides you with the right amount of carbs, <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">protein<\/a> and healthy fats to fuel your runs.<\/p>\n\n\n\n<p>You&rsquo;ll also want to ensure you are drinking enough fluids to replace the sweat lost on runs.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Perfect your form<\/strong><\/p>\n\n\n\n<p>As you&rsquo;ll be running more regularly, you&rsquo;ll want to take note of your running form and understand what improvements could be made.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">Proper running form<\/a> looks at everything from your posture and<a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\"> arm swing<\/a> to your stride and<a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\"> running cadence<\/a>.&nbsp;<\/p>\n\n\n\n<p>Improper running form can lead to imbalances in your muscles and even injury, so it&rsquo;s worth taking some time to understand what you could improve.<\/p>\n\n\n\n<p><strong>#5 Listen to your body<\/strong><\/p>\n\n\n\n<p>Running 4 miles a day can be quite gruelling at first, but over time your body will soon get used to this new habit.&nbsp;<\/p>\n\n\n\n<p>However, if at any point you feel pain when running, stop and identify what could be causing the pain.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run through the pain as this could make the pain worse or lead to a bigger injury.<\/p>\n\n\n\n<p><strong>#6 Stretch and foam roll<\/strong><\/p>\n\n\n\n<p>Running daily may mean you feel greater muscle soreness and stiffness after your runs.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\">Stretching<\/a> and<a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\"> foam rolling<\/a> is a great way to help alleviate soreness after your runs.&nbsp;<\/p>\n\n\n\n<p>Aim to stretch it out after each run in the form of a cool down. Remember also to warm up before each run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-30-minutes-a-day\/\" data-type=\"post\" data-id=\"11936\">Running 30 minutes a day: Benefits + expected results after 30 days<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running 4 miles a day is a great fitness goal to work towards if you want to improve your physical and mental health. Running has many benefits for your physical and mental health &ndash; from improving your endurance and stamina to improving your sleep. At 6.4km, running 4 miles is further than running a 5k &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11960,"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":[106,69],"mv":{"thumbnail_id":11960,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-131-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11958"}],"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=11958"}],"version-history":[{"count":4,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11958\/revisions"}],"predecessor-version":[{"id":12797,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11958\/revisions\/12797"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11960"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}