{"id":5807,"date":"2021-11-28T18:12:55","date_gmt":"2021-11-28T18:12:55","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5807"},"modified":"2023-07-03T15:57:42","modified_gmt":"2023-07-03T14:57:42","slug":"running-a-mile-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-a-mile-a-day\/","title":{"rendered":"Running a mile a day: Benefits + 9 reasons to do it"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }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;}<\/style>\n<p>We all know about the life-changing benefits of running and the positive impact it can have on your physical and mental health.<\/p>\n\n\n\n<p>From improved cardiovascular health to improved self-confidence and mood, these are just some of the reasons why you should be running a mile a day.<\/p>\n\n\n\n<p>During a time when it seems a lot of runners are looking to train for long distance runs like half marathons, the humble short run seems to have been neglected.&nbsp;<\/p>\n\n\n\n<p>With work and family commitments, it&rsquo;s often unrealistic to expect someone to run 10, 20, 30 plus miles per week. <\/p>\n\n\n\n<p>This is why a running a mile a day has become so popular amongst the running community in recent years. <\/p>\n\n\n\n<p>It&rsquo;s an accessible way to get your daily fix of running!<\/p>\n\n\n\n<p>In this article, we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long does it take to run a mile?<\/li>\n\n\n\n<li>How long does it take to walk a mile?<\/li>\n\n\n\n<li>Who should run a mile a day?<\/li>\n\n\n\n<li>What are the benefits of running a mile a day?<\/li>\n\n\n\n<li>9 reasons to run a mile a day<\/li>\n\n\n\n<li>3 lessons I learned from running a mile a day<\/li>\n\n\n\n<li>Tips for running a mile a day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/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\/2021\/11\/running-a-mile-a-day-1-683x1024.png\" alt=\"running a mile a day\" class=\"wp-image-5808\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running a mile a day\" class=\"wp-image-5808 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to run a mile?<\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;What is the average time to run a mile?&rdquo;<\/p>\n\n\n\n<p>How fast you can run a mile will depend on various factors, including your age, gender, running experience and fitness levels.<\/p>\n\n\n\n<p>Even the weather and terrain can affect how fast you can run a mile.<\/p>\n\n\n\n<p>Here are the average times to run a mile based on running experience:<\/p>\n\n\n\n<ul>\n<li>The average one mile time for a <strong>beginner runner<\/strong> is about 12 to 15 minutes.<\/li>\n\n\n\n<li>The average one mile time for a <strong>novice runner<\/strong> is about 9 to 10 minutes. <\/li>\n\n\n\n<li>The average one mile time for an <strong>elite runner<\/strong> is about 4 to 5 minutes.<\/li>\n<\/ul>\n\n\n\n<p>Interestingly, the world record one mile time is 3 minutes and 43 seconds and this was set by Moroccan middle-distance runner Hicham El Guerroj in 1999.<\/p>\n\n\n\n<p>Related: <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 + 8 actionable tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to walk a mile?<\/strong><\/h2>\n\n\n\n<p>Although the run a mile a day challenge is exactly that &ndash; running a mile a day &ndash; you may also benefit from walking a mile a day if you feel you&rsquo;re not quite ready to run it. <\/p>\n\n\n\n<p>Most people can expect to walk a mile in 15 to 22 minutes. Competitive walkers can run a mile in about 11 minutes. <\/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\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-be-running-a-mile-a-day\"><strong>Who should run a mile a day?<\/strong><\/h2>\n\n\n\n<p>Before you run a mile a day, it&rsquo;s good to understand <em>why<\/em> you want to run a mile a day in the first place. <\/p>\n\n\n\n<p>In other words, assess your &lsquo;why&rsquo; and purpose before committing to the mile a day running challenge to see if it&rsquo;s right for you. <\/p>\n\n\n\n<p>Ask yourself the following questions:<\/p>\n\n\n\n<ul>\n<li>What do I want to get out of the mile a day running challenge?<\/li>\n\n\n\n<li>How do I want to feel after the challenge?<\/li>\n\n\n\n<li>What do I want to accomplish by completing the challenge?<\/li>\n<\/ul>\n\n\n\n<p>Once you have understood <em>why<\/em> you want to run a mile a day, this can help you draw up some attainable and specific goals. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-5-miles-a-day-benefits-tips-to-start\/\" data-type=\"post\" data-id=\"11496\">Walking 5 miles a day: Benefits + tips 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\/2021\/11\/running-a-mile-a-day-2-683x1024.png\" alt=\"running a mile a day\" class=\"wp-image-5809\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-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\/2021\/11\/running-a-mile-a-day-2-683x1024.png.webp\" alt=\"running a mile a day\" class=\"wp-image-5809 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to complete the mile a day running challenge<\/strong><\/h2>\n\n\n\n<p>The beauty of the mile a day running challenge is that you can choose how you complete it depending on your lifestyle and running goals. <\/p>\n\n\n\n<p>There really are no limits!<\/p>\n\n\n\n<p>Here are some ideas for completing the challenge:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Run a mile a day for 30 days<\/strong><\/p>\n\n\n\n<p>Choose a period of 30 days suitable for you to complete the challenge. <\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Run a mile a day for a month<\/strong><\/p>\n\n\n\n<p>Choose the month in which you complete the challenge. <\/p>\n\n\n\n<p>For example, the month of January is a popular month to complete the challenge as many runners want to get back into running following the festive season.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Run a mile a day on weekdays or weekends<\/strong><\/p>\n\n\n\n<p>If you don&rsquo;t fancy the idea of running a mile a day for a period of 30 days &ndash; then an easier way to fit running into your lifestyle is to opt to run on weekdays or weekends only instead.<\/p>\n\n\n\n<p>You could then build this up into running a mile day once you&rsquo;ve built your endurance and stamina.<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Run a mile day for longer periods, such as 60 to 90 days<\/strong><\/p>\n\n\n\n<p>It&rsquo;s not unheard of for some runners to run a mile a day for longer periods, such as two months or longer.<\/p>\n\n\n\n<p>Many runners enjoy the challenge so much, they opt to continue running because it has so many physical and mental health benefits.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-running-challenges\/\" data-type=\"post\" data-id=\"5065\">The 9 best running challenges for your strongest year of running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of running a mile a day?<\/strong><\/h2>\n\n\n\n<p>The mile a day running challenge has many physical and mental benefits. <\/p>\n\n\n\n<p>Many studies have shown that running can reduce the risk of cardiovascular disease, and has been shown to strengthen muscles and joints, therefore reducing the risk of disease like osteoporosis.<\/p>\n\n\n\n<p>Here are some benefits of running a mile a day:<\/p>\n\n\n\n<ul>\n<li>Improves your heart health<\/li>\n\n\n\n<li>Helps to reduce symptoms of depression, stress and anxiety<\/li>\n\n\n\n<li>Improves cognitive function<\/li>\n\n\n\n<li>Helps you to lose weight<\/li>\n\n\n\n<li>Strengthens your bones, muscles and joints<\/li>\n\n\n\n<li>Maintains a healthy blood pressure<\/li>\n\n\n\n<li>Maintains cholesterol levels<\/li>\n\n\n\n<li>Improves self-esteem and confidence<\/li>\n<\/ul>\n\n\n\n<p>Read on to find out about the top 9 reasons for completing the mile a day running challenge.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-3-miles-a-day\/\" data-type=\"post\" data-id=\"11372\">Running 3 miles a day: 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\/2021\/11\/running-a-mile-a-day-3-683x1024.png\" alt=\"running a mile a day\" class=\"wp-image-5810\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-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\/2021\/11\/running-a-mile-a-day-3-683x1024.png.webp\" alt=\"running a mile a day\" class=\"wp-image-5810 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-top-reasons-for-running-a-mile-day\"><strong>9 top reasons for running a mile day<\/strong><\/h2>\n\n\n\n<p>There are many running a mile a day benefits. Here are the 9 top reasons to complete the mile a day running challenge:<\/p>\n\n\n\n<p id=\"you-want-to-fit-a-run-into-a-busy-schedule\"><strong>#1<\/strong> <strong>You want to fit a run into a busy schedule<\/strong><\/p>\n\n\n\n<p>This is probably one of the biggest reasons why people opt to run short runs as opposed to long runs. <\/p>\n\n\n\n<p>With work and family commitments, it&rsquo;s often difficult to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">fit a run into a busy schedule<\/a> when you have a million and one things to do.&nbsp;<\/p>\n\n\n\n<p>Running a mile, however, doesn&rsquo;t demand a lot of your time, with many runners finishing the run in under 20 minutes or less. <\/p>\n\n\n\n<p>You will start your run with the knowledge that you&rsquo;re going to be running for a short period of time, so you can easily slot it into your lunch break or after work.<\/p>\n\n\n\n<p id=\"you-are-returning-to-running-after-a-long-break\"><strong>#2 You are returning to running after a long break<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re <a href=\"https:\/\/www.runwithcaroline.com\/how-to-start-running-again-after-a-long-break\/\" data-type=\"post\" data-id=\"2467\">returning to running after a long break<\/a>, it can often feel daunting to lace up your running shoes again and get back into it again. <\/p>\n\n\n\n<p>Whether you&rsquo;ve taken a few months or years away from running, the mile a day challenge is a great way to break your return up in manageable chunks so it feels less scary.<\/p>\n\n\n\n<p>If you feel the challenge is just too much at the moment, then consider breaking up the one mile run into walking and running intervals. <\/p>\n\n\n\n<p>For example, walk for 0.1 mile then run for the next 0.1 mile and repeat 5 times.&nbsp;<\/p>\n\n\n\n<p>Walking\/running intervals are common features in many beginner running training plans, including the ever-popular <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\">Couch to 5k training plan<\/a>.&nbsp;<\/p>\n\n\n\n<p id=\"you-are-returning-to-running-after-an-injury\"><strong>#3<\/strong> <strong>You are returning to running after an injury<\/strong><\/p>\n\n\n\n<p>If you are <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">returning to running following an injury<\/a>, then it&rsquo;s important that you don&rsquo;t put too much pressure on yourself to regain your pre-injury fitness levels. <\/p>\n\n\n\n<p>In many cases, this simply isn&rsquo;t possible and you&rsquo;ll need to build back your fitness and endurance following an injury.&nbsp;<\/p>\n\n\n\n<p>With the mile a day challenge, you will be able to gently ease yourself back into running. Running a mile a day is also a great way to get back into the &lsquo;feel&rsquo; of running. <\/p>\n\n\n\n<p>If you&rsquo;ve had a long break, running may feel unfamiliar when you first start running &ndash; use these short runs to regain some of your confidence.<\/p>\n\n\n\n<p id=\"you-want-to-set-yourself-a-running-challenge\"><strong>#4<\/strong> <strong>You want to set yourself a running challeng<\/strong>e<\/p>\n\n\n\n<p id=\"you-want-to-set-yourself-a-running-challenge\">The mile a day running challenge is a great goal to set yourself, whether you&rsquo;re a beginner, intermediate or advanced runner.&nbsp;<\/p>\n\n\n\n<p>Many runners look for a challenge when their current training routine has become boring or stale. <\/p>\n\n\n\n<p>Whether you&rsquo;re bored of the same old running routes, or would like to make your training plan more exciting, then consider running a mile a day.&nbsp;<\/p>\n\n\n\n<p id=\"you-want-to-improve-your-mental-health\"><strong>#5<\/strong> <strong>You want to improve your mental health<\/strong><\/p>\n\n\n\n<p>One of the reasons I love running is that it allows me to reconnect my body and mind. <\/p>\n\n\n\n<p>It has many mental benefits, and running has been shown to help alleviate symptoms of stress, anxiety and depression.<\/p>\n\n\n\n<p>Running also helps to give you a better night&rsquo;s sleep, with many <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\" target=\"_blank\" rel=\"noopener\">studies<\/a> showing that exercise helps you to form better sleep habits.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/mental-health-benefits-of-running\/\">6 mental health benefits of running<\/a><\/p>\n\n\n\n<p id=\"you-want-to-improve-your-physical-health\"><strong>#6 You want to improve your physical health<\/strong><\/p>\n\n\n\n<p>There are many health benefits of running. <\/p>\n\n\n\n<p>Many people like the idea of running to improve their physical health, but often don&rsquo;t know where to begin. <\/p>\n\n\n\n<p>Running a mile every day offers a simple way to run without having to think about it too much.<\/p>\n\n\n\n<p>In fact, many runners see it as a running a mile a day transformation.<\/p>\n\n\n\n<p>Many studies have shown that running can reduce the risk of cardiovascular disease, and has been shown to strengthen muscles and joints, therefore reducing the risk of disease like osteoporosis.<\/p>\n\n\n\n<p>You may be wondering: Can I lose weight by running a mile a day?<\/p>\n\n\n\n<p>The mile a day challenge is a great way to lose weight, with many people turning to running as a simple way to lose weight and improve their health.&nbsp;<\/p>\n\n\n\n<p id=\"you-want-to-get-outdoors-more\"><strong>#7<\/strong> <strong>You want to get outdoors more<\/strong><\/p>\n\n\n\n<p>Running offers a great way to reconnect with nature and the great outdoors. <\/p>\n\n\n\n<p>There are so many fantastic running trails in and around the UK, and the time is now to get out there and explore them.<\/p>\n\n\n\n<p>Start by running one mile a day on some of the local trails near to where you live. <\/p>\n\n\n\n<p>Whether this be your local park or nature reserve, <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">trail running<\/a> is a great alternative to road running as it takes you off the beaten track and allows you to explore what nature has to offer.<\/p>\n\n\n\n<p id=\"you-are-at-the-start-of-your-running-journey\"><strong>#8<\/strong> <strong>You are at the start of your running journey<\/strong><\/p>\n\n\n\n<p>A mile a day is a manageable distance for many beginner runners.<\/p>\n\n\n\n<p>Whether you are starting out on your running journey, or have recently completed a programme like the <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a>, the challenge is a good next step. <\/p>\n\n\n\n<p>Many beginner 5k and 10k training plans will get you running 1-2 miles per day in the first few weeks of the training plan.<\/p>\n\n\n\n<p>So a challenge like this is often a great way to set yourself up for something like a 5k or 10k.<\/p>\n\n\n\n<p id=\"you-want-to-motivate-yourself-to-go-for-a-run\"><strong>#9<\/strong> <strong>You want to motivate yourself to go for a run<\/strong><\/p>\n\n\n\n<p>A challenge like the run a mile a day challenge is a great way to motivate yourself to go for a run when you really don&rsquo;t feel like it.&nbsp;<\/p>\n\n\n\n<p>You know that the run is going to be short and sweet.<\/p>\n\n\n\n<p>This is great to know so you don&rsquo;t have to worry about running long distances, which can put many people off running if they&rsquo;ve fallen out of love with it temporarily.<\/p>\n\n\n\n<p>With the mile a day challenge, you know that the run will be over in 20 minutes or less!<\/p>\n\n\n\n<p>And you know you&rsquo;d much rather be doing that than sat on a couch!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-start-running-and-enjoy-it-tips-for-beginners\/\">How to start running and enjoy it: 12 tips for beginners<\/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\/2021\/11\/running-a-mile-a-day-4-683x1024.png\" alt=\"running a mile a day\" class=\"wp-image-5811\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-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\/2021\/11\/running-a-mile-a-day-4-683x1024.png.webp\" alt=\"running a mile a day\" class=\"wp-image-5811 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/running-a-mile-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-i-learned-from-running-a-mile-a-day\"><strong>3 lessons I learned from running a mile a day<\/strong><\/h2>\n\n\n\n<p>In the summer of 2021, I set myself the run a mile a day challenge. <\/p>\n\n\n\n<p>At the time I wanted to make the most of the fine summer weather that we were having in the UK, which meant more time outdoors and amongst nature. <\/p>\n\n\n\n<p>I also wanted a way to unwind and de-stress after work, so I turned, unsurprisingly, to running!<\/p>\n\n\n\n<p>Here&rsquo;s what I learned:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Summer is the best season to do the challenge<\/strong><\/p>\n\n\n\n<p>The first lesson I learned was that the summer is by far the best time to complete a challenge like this, when you have more daylight at your disposal. <\/p>\n\n\n\n<p>Running in the dark, winter months makes any such challenge all the more difficult.&nbsp;<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Don&rsquo;t worry about pace or speed<\/strong><\/p>\n\n\n\n<p>The second lesson was that in order to complete a challenge like this, you can&rsquo;t worry too much about your pace or speed when running as this just takes all the fun out of it. <\/p>\n\n\n\n<p>I knew from the beginning that one of the main reasons why I wanted to complete the challenge was to help me de-stress after a long day at work, so I didn&rsquo;t really care so much that I wasn&rsquo;t running at my fastest pace.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Consistency is key<\/strong><\/p>\n\n\n\n<p>The third lesson I learned was that it&rsquo;s all about consistency. <\/p>\n\n\n\n<p>It may sound obvious, but in order to really succeed in this challenge, you have to be consistent and show up every single day for your run.<\/p>\n\n\n\n<p>The first week of the challenge was hard because the daily runs hadn&rsquo;t quite become a habit yet. <\/p>\n\n\n\n<p>Sure, there were some days when the run was harder, but I kept telling myself that it was just one mile so that got me through it.&nbsp;<\/p>\n\n\n\n<p>After about one and a half weeks, I found daily runs that much easier because they had become a habit for me.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5000-steps-a-day\/\" data-type=\"post\" data-id=\"11148\">How to walk 5000 steps a day: 5 tips for success<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-and-advice-for-running-a-mile-a-day\"><strong>Tips for running a mile a day<\/strong><\/h2>\n\n\n\n<p>Here are a few tips for running a mile a day:<\/p>\n\n\n\n<p><strong>#1 Don&rsquo;t worry about pace and speed<\/strong><\/p>\n\n\n\n<p>When running a mile a day, it helps to just focus on completing the run.<\/p>\n\n\n\n<p>Don&rsquo;t worry about pace or speed as you risk taking all the enjoyment out of running.<\/p>\n\n\n\n<p><strong>#2 Think of the run as &lsquo;moving meditation&rsquo;<\/strong><\/p>\n\n\n\n<p>This really helped me because I was able to enjoy nature and the outdoors instead of focusing on the run itself.<\/p>\n\n\n\n<p><strong>#3 Pick a circular route <\/strong><\/p>\n\n\n\n<p>A circular route means you start at your house and end at your house. This means you&rsquo;re not adding  unnecessary steps at the end.<\/p>\n\n\n\n<p><strong>#4 Set time aside each day to do your run<\/strong><\/p>\n\n\n\n<p>If this means blocking out your calendar, then do it!<\/p>\n\n\n\n<p><strong>#5 Pick a new and interesting route <\/strong><\/p>\n\n\n\n<p>It&rsquo;s a good idea to pick new and interesting routes now and again, perhaps at the weekend, and stick to tried and tested routes during the week.<\/p>\n\n\n\n<p><strong>#6 Run with a friend<\/strong> <strong>or family member<\/strong><\/p>\n\n\n\n<p>On those days when you feel like you&rsquo;re going to give up, it really helps to run with a friend or family member to keep you accountable for your runs.<\/p>\n\n\n\n<p><strong>#7 Take photos on each run <\/strong><\/p>\n\n\n\n<p>This is great to keep a reminder of all your runs.&nbsp;You could even choose to share your runs on social media or Strava and get support from fellow runners.<\/p>\n\n\n\n<p><strong>#8 Give yourself a little pep talk before each run<\/strong><\/p>\n\n\n\n<p>Remind yourself that you can do this!<\/p>\n\n\n\n<p><strong>#9 Finally, keep going!<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"more-beginner-running-tips\"><strong>More beginner running tips:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">What to expect at your first Parkrun<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">The ultimate Couch to 5k training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">How to warm up before a run<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>We all know about the life-changing benefits of running and the positive impact it can have on your physical and mental health. From improved cardiovascular health to improved self-confidence and mood, these are just some of the reasons why you should be running a mile a day. During a time when it seems a lot &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9337,"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":[53,16,123],"tags":[219,106,90,69],"mv":{"thumbnail_id":9337,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/40-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5807"}],"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=5807"}],"version-history":[{"count":33,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5807\/revisions"}],"predecessor-version":[{"id":11955,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5807\/revisions\/11955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9337"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}