{"id":8815,"date":"2022-09-16T13:04:28","date_gmt":"2022-09-16T12:04:28","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8815"},"modified":"2023-01-16T21:55:07","modified_gmt":"2023-01-16T21:55:07","slug":"running-2-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-2-miles-a-day\/","title":{"rendered":"Running 2 miles a day: Benefits + how 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>Running 2 miles a day has the potential to transform your physical and mental health.<\/p>\n\n\n\n<p>Many people turn to running 2 miles a day when they want to improve aspects of their life, whether that be improving their fitness, losing weight or simply getting outdoors more.<\/p>\n\n\n\n<p>2 miles is seen as an achievable distance for many, meaning it&rsquo;s one of the most accessible running distances out there.&nbsp;<\/p>\n\n\n\n<p>Many runners run 2 miles a day in order to reach their goal of running 5k or longer distances like a 10k.<\/p>\n\n\n\n<p>So what exactly are the benefits of running 2 miles a day? And what&rsquo;s the best way to go about it?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Why run 2 miles a day?<\/li>\n\n\n\n<li>Am I ready to run 2 miles a day?<\/li>\n\n\n\n<li>What are the benefits of running 2 miles a day?<\/li>\n\n\n\n<li>How much weight can I lose by running 2 miles a day?<\/li>\n\n\n\n<li>How long does it take to run 2 miles?<\/li>\n\n\n\n<li>How long does it take to walk 2 miles?<\/li>\n\n\n\n<li>6 tips on running 2 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=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-683x1024.png\" alt=\"running 2 miles a day\" class=\"wp-image-8817\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-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 2 miles a day\" class=\"wp-image-8817 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why run 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>Many runners turn to running 2 miles a day because it is an achievable distance.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s long enough so you get that all important &lsquo;runner&rsquo;s high&rsquo;, and it&rsquo;s short enough so that you don&rsquo;t feel exhausted after your run.<\/p>\n\n\n\n<p>Running 2 miles a day is also a really great way to get into your daily dose of exercise without causing huge disruption to your schedule.<\/p>\n\n\n\n<p>You&rsquo;ll finish your run in under 30 minutes, meaning it&rsquo;s easy to fit it into your lunch break or before you start work. <\/p>\n\n\n\n<p>Before you decide to run 2 miles a day, think about what you want to achieve by running 2 miles a day.&nbsp;<\/p>\n\n\n\n<p>Getting fit, weight loss and getting outdoors more are common goals for runners.&nbsp;<\/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 + how to do it&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Am I ready to run 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>The beauty of running 2 miles a day is that it&rsquo;s an achievable running distance for many.<\/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\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a>, for example, you will have already completed a 5k at the end of your plan.<\/p>\n\n\n\n<p>Likewise, if you&rsquo;re a more intermediate runner, then running 2 miles a day offers a gentle way to get your daily dose of running.<\/p>\n\n\n\n<p>Many runners choose to run 2 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>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-does-it-take-to-run-a-mile\/\" data-type=\"post\" data-id=\"8236\">How long does it take to run a mile? Fastest mile times + averages by age and gender<\/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\/2022\/09\/running-2-miles-a-day-2-683x1024.png\" alt=\"running 2 miles a day\" class=\"wp-image-8818\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-2-683x1024.png.webp\" alt=\"running 2 miles a day\" class=\"wp-image-8818 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of running 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>You may be thinking: &ldquo;Is running 2 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 2 miles a day you will definitely see physiological changes in your body.<\/p>\n\n\n\n<p>Here are the benefits of running 2 mile 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\/\" data-type=\"post\" data-id=\"2483\">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\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">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\/\" data-type=\"post\" data-id=\"10232\">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\/\" data-type=\"post\" data-id=\"8077\">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\/2022\/09\/running-2-miles-a-day-3-683x1024.png\" alt=\"running 2 miles a day\" class=\"wp-image-8819\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-3-683x1024.png.webp\" alt=\"running 2 miles a day\" class=\"wp-image-8819 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much weight can I lose by running 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>The minimum guidelines for physical activity are 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.<\/p>\n\n\n\n<p>By running 2 miles a day, you&rsquo;ll be safe in the knowledge that you&rsquo;ll be doing at least 150 minutes of physical activity each week.&nbsp;<\/p>\n\n\n\n<p>Studies have also shown that high intensity interval training (HIIT) increases your ability to lose weight and burn calories.&nbsp;<\/p>\n\n\n\n<p>So if your goal by running 2 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\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts to help you lose weight&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to run 2 miles?<\/strong><\/h2>\n\n\n\n<p>How long it takes for you to run 2 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 2 miles is 16 to 22 minutes if you run continuously without stopping.<\/p>\n\n\n\n<p>If you use the run-walk method to run 2 miles, then the average time is 25 to 30 minutes.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">How to run a faster 5k: Average 5k times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to walk 2 miles?<\/strong><\/h2>\n\n\n\n<p>If you don&rsquo;t fancy the idea of running 2 miles a day, then the next best alternative is to walk 2 miles a day.<\/p>\n\n\n\n<p>On average, it takes about 40 minutes to walk 2 miles.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/couch-to-5k-plan\/\" data-type=\"post\" data-id=\"7911\">What is the best Couch to 5k plan? All your C25K questions answered<\/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\/2022\/09\/running-2-miles-a-day-4-683x1024.png\" alt=\"running 2 miles a day\" class=\"wp-image-8820\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-4-683x1024.png.webp\" alt=\"running 2 miles a day\" class=\"wp-image-8820 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-miles-a-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-2-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\/2022\/09\/running-2-miles-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 tips on running 2 miles a day<\/strong><\/h2>\n\n\n\n<p>Now you know all about the benefits of running 2 miles a day, here are 6 tips to help you run 2 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 running performance and form.&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 running shoes are a must for any runner. The right pair of shoes will provide comfort and stability.&nbsp;<\/p>\n\n\n\n<p>Check out my guide on finding the <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">right running shoes<\/a> for more tips and advice.<\/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 2 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, protein 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>Proper running form looks at everything from your posture and <a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\" data-type=\"post\" data-id=\"2534\">arm swing<\/a> to your stride and <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\" data-type=\"post\" data-id=\"5155\">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>Check out my guide on <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">proper running form<\/a> for more information.<\/p>\n\n\n\n<p><strong>#5 Listen to your body<\/strong><\/p>\n\n\n\n<p>Running 2 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\/\" data-type=\"post\" data-id=\"4877\">Stretching<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">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","protected":false},"excerpt":{"rendered":"<p>Running 2 miles a day has the potential to transform your physical and mental health. Many people turn to running 2 miles a day when they want to improve aspects of their life, whether that be improving their fitness, losing weight or simply getting outdoors more. 2 miles is seen as an achievable distance for &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9315,"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":[219,106,90],"mv":{"thumbnail_id":9315,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/21-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8815"}],"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=8815"}],"version-history":[{"count":4,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8815\/revisions"}],"predecessor-version":[{"id":10254,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8815\/revisions\/10254"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9315"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}