How To Achieve Weight Loss By Running 2 Miles A Day


Running is a proven method to burn fats and calories. However, to lose weight, experts claim that one should consider a 2-mile run every single day. Moreover, you need to make sure that you weigh yourself and calculate your calories burned all throughout your journey.


You may also try to measure your calorie intake on a day-to-day basis. Plus, you can also try modifying your diet, if possible. Along with running 2 miles a day, these factors may help you lose all of the unwanted fats and help you accomplish your desired body.

Running Can Burn Calories

running 2 miles a day

Your speed while running does not cause too much impact when it comes to calories wasting as your weight during running. Heavier people, especially individuals considered obese, burn a lot of calories when they tend to run a mile than lighter people.

For instance, a person weighs around 120 pounds can burn around 245 calories during his or her 2-mile run per day. On the other hand, an individual who weighs at least 250 pounds can burn up to 390 calories using the same method.

You can also start from a standard of 100 calories each mile while running. So you could shed off a pound, you need to burn at least 3,500 calories.If you want to achieve that goal, a 120-pound person has to keep on running for 14 days. For a 250 pound person, you have to run for at least nine days straight.

It is clear enough that you also need to combine your physical activity with a balanced diet. That way, you efficiently lose some unwanted fats and weight. You have to take note that as you drop some weight, you will also utilize lesser calories during your runs every day.

However, as you take hold of the running routines, it will help you balance out your weight once you have achieved your weight goal.

Is Running 2 Miles Per Day Enough For Weight Loss?

Sprinting at least 2 miles every day is enough to keep your body active and in shape. Plus, it will help you maintain your wanted weight. When you take such distance, you will also prevent overusing your body and avoid possible injuries that you often encounter in long-distance runs.

But, as with any physical activity on a day-to-day basis, you need to keep in mind the signs of discomfort and fatigue. If these things happen, then you may need to take some time out. Then, you may rest your thoughts and body.

Benefits Of Running For 2 Miles

When you run in such distance, you may notice a lot of positive effects in your body. Here are as follows:

#1 Builds Up Stronger Bones

running 2 miles a day

Some people may initially perceive that they become weaker on consecutive days while running 2 miles. However, in the next few weeks, you will see the difference. You will realize that your bones are getting stronger by running such distance.

You see, high-impact activities such as running can put your body and your bones to stress. So, it allows them to become stronger. Plus, you lessen the risk of developing osteoporosis. In fact, as you run at least 20 miles each week, it will help you build up your bone density.

#2 Extends Your Lifespan

running 2 miles a day

Some experts also suggest that running at least 10-15 miles every week may be beneficial to you and your health. In fact, running this distance each week can extend your life because it tends to lower down your cholesterol levels

.Also, it helps you normalize your blood pressure and increase your heart’s function. So, as you run 2 miles for five consecutive days every week, you may enjoy the anti-aging effects of running.

#3 Boosts Mental Health

running 2 miles a day

Running is one of the most strenuous physical activities existing. So, it may help lessen the symptoms of depression and other mental illnesses. As you run 2 miles every day, you allow yourself to focus more on this activity. Also, by running each day, you will have an outlet to release your daily stressors.

Slowly Building Up Your Runs

Running is such an incredible method to lose weight. However, you need to take note that you have to build it up slowly. As you begin your running, you probably cannot start at 2 miles each day. A lot of newbies start their running programs by alternating walking and running at least 2 to 3 times every week for a month before you can run 2 miles.

Also, you need to remember that running needs endurance and patience. Then, you need to stick to it to achieve results. You do not need to rush your speed and distance if you are not yet ready. You will come to this point gradually.

Why Does Running Make You Lose Weight?

Running can improve three things in your life, including:

You Can Run Farther

In just a few months of running, you may develop your skills and be able to sprint at least 8 to 10 miles each day. You can also run three times a week for a couple of miles every session, and your calorie wasting will reach up to 3,500 calories.

You Can Run Faster

As you move quickly, you will get a higher chance of burning more calories each time.

You Will Add More Muscles

You need to take note that your basal metabolic rate becomes higher when you gain more muscles. The reason behind this phenomenon is that muscles require constant feeding to maintain its shape and strength.

On the other hand, your fat just stays in your body regularly. Running will assure you that you build up your muscles, especially in your lower extremities. These muscle groups will take up more calories even when you are just resting.

How Running For 2 Miles Help You Lose Weight

You have to be aware that running is a calorie-burning activity. When you start running, you tend to release and contract a lot of muscles in your body, especially your feet, arms, and legs.Also, your heart rate tends to go up as you keep feeding nutrients and oxygen to your muscles.

You also need to remember the caloric deficit when running. As you do such activity, you boost up your capacity to burn more calories each day. Estimates show that running a mile can burn up to 150 calories per session.So, if you run 2 miles a day, then you can double your burning capacity.

It means that you do not need to follow a very strict diet and still lose some weight.How many pounds will you lose? As you calculate it, a pound of fat is equivalent to 3,500 calories. As you burn 1,800 to 2,500 calories per week, you may find that you are losing almost a pound of fat each week.


Running is such a challenging activity in the body. So, if you are not a patient person and you try to abuse your body by running too fast, you will end up injured. It only means no running for months, with excessive pain, and no results in the body. You have to remember that running is tough, especially in the beginning.

Also, you may not see visible results for quite some time. However, you still need to keep on running for 2 miles each day. After a few months of hard work and sacrifices, you will cheer up because of the calories you burn and the fats you shed.

Feel free to visit our website and you may leave some of your concerns, questions, and suggestions 🙂

Click Here to Leave a Comment Below 1 comments
%d bloggers like this: