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If you’re just getting into running, taking on 2 miles a day might sound like a difficult but rewarding challenge. It’s not quite a 5K. But it isn’t a short distance by any means. With this in mind, is running 2 miles a day a good idea?
It’s Generally ok to run 2 miles a day. This distance should typically take around 20 minutes. The benefits of running 2 miles a day can include weight loss, mental clarity, and improved endurance. Running 2 miles a day is also a great starting point for people who are just getting into running.
You don’t just need to take my word for it. I have also gathered data from other runners, looked at the pros and cons and studied what the science has to say to make sure that running 2 miles a day really is a good idea.
By the way, if you like the sound of running daily, you may also want to check out this article I wrote on the benefits of running 1 mile a day.
How Do Runners Feel About Running 2 Miles a Day?
I wanted to get an idea of what distances the majority of runners like running on a frequent basis. So I held an online poll asking that exact question, but focusing on 1-5 miles. The 279 runners who weighed in had this to say:
| Distance | Votes (%) |
| 1 Mile a Day | 10 (3.6%) |
| 2 Miles a Day | 39 (14%) |
| 3 Miles a Day | 139 (49.8%) |
| 4 Miles a Day | 47 (16.8%) |
| 5 Miles a Day | 44 (15.8%) |
Surprisingly, the option to run 2 miles a day has come through as the fourth most popular. Narrowly losing third place to 4 miles a day but being nowhere near to last place (option 1 mile a day). When all is said and done, it seems like it comes down to personal preference.
Benefits To Running 2 Miles A Day
When figuring out whether or not running 2 miles a day is right for you, it’s a good idea to first consider the benefits.
Efficiency
We can discuss the official average times for running 2 miles a day a little later. But generally speaking, you’re likely to finish 2 miles in approximately 20 minutes. This is excellent for runners who are wanting to fit in a great workout but don’t necessarily have the time.
When we link running 2 miles a day with running 20 minutes a day there are a lot more benefits that we can draw on. So I’ve written an article on the main benefits of running 20 minutes a day – which you can find here.
Weight Loss
In addition to the efficiency of running 2 miles a day, it can also help you on your journey to losing a little weight. Generally speaking, you’ll burn around 200 calories every time you run 2 miles. Bearing in mind this can depend on things like intensity, age, and gender.
Theoretically, if you were to run 2 miles a day for a full month, then you’d have a good chance of losing a pound of weight.
Increased Life Expectancy
Whilst researching the benefits of running 20 minutes a day, I found this amazing study that suggests that doing as little as 15 minutes of exercise a day can increase your life expectancy by as much as three years. This was particularly true for people who were at risk of cardiovascular disease. Running 2 miles a day could also be ideal for this.
It’s a Great Stepping Stone
If you’re looking to run a 5K but feel as if you aren’t quite there yet, I would say that running for 2 miles a day is the perfect pathway to being able to complete one.
In fact, many training plans designed for beginners who want to run a 5K generally have beginners running shorter distances such as 2 miles frequently, to begin with.
Is Running 2 Miles a Day Right For Me?
Although running 2 miles a day is definitley an achievable goal for most people, it’s always worth thinking about some of the potential obstacles and drawbacks associated with running this distance.
Low Level of Current Fitness
If you’ve just decided to take up running and haven’t done much to stay in shape before, there’s a chance that running 2 miles a day might be too much for you.
According to Very Well Fit, if you’re classed as medically overweight then you should typically start getting into running by only walking for five or ten minutes on a treadmill.
Simply put, everyone has different levels of fitness. An easy way to figure out if you can or cannot easily run 2 miles a day is to try it once, then twice, and then try to build out from there.
Injuries
If you’re an avid runner but have been recently injured from running or a similar sport, it might be a bad idea to try running 2 miles a day.
The problem isn’t necessarily the distance. But taking on 2 miles a day could be a little too much consistency for you if you have shin splints, blisters or tendonitis. You can read more about running through injury and managing pain by checking out this article I wrote.
Time Of Year
If you’re attempting to run 2 miles a day, the time of year can have a big impact on this.
For example, if you decide that you want to run 2 miles a day in the middle of winter then you’re going to need to either take on harsh cold elements or resort to using a treadmill to run 2 miles every day.
Alternatively, if you’re planning on running 2 miles a day in the summer, then you’re going to be tasked with staying extra hydrated and cool.
How To Start Running 2 Miles A Day
Take It Slow
When you first start trying to run 2 miles a day, it’s a good idea to take things slowly. You could even go as far as to walk the first mile when starting followed by lightly jogging the next one.
Remember, the goal here should simply be to make sure that you are running 2 miles every single day. Not running 2 miles a day as fast or as hard as you possibly can. In this case, consistency is more important than performance.
In the long run (pardon the pun) taking things slowly could even be better for your performance than running fast. According to on-running, slow running can help build resistance to fatigue so that you’re able to run for longer without feeling tired. How’s that for slow and steady wins the race!?
Get A Running Budy
You may be surprised to find out just how much of a difference having someone to train with can impact a running routine. In an article that I wrote about having someone to talk to when running, I found that 77% of runners prefer to run alone. This seems crazy to me, given that studies have shown that having someone to run with can actually have a positive impact on your performance.
Running 2 miles a day can be a difficult task to stick to because it requires a lot of self-motivation and effort. However, if you’re able to find a running buddy, you can feel confident in knowing that there is someone else who can hold you accountable.
Plan Your Pace
If you’ve got a goal time in mind, it’s a good idea to try and plan your pace ahead of time rather than trying to wing it.
For example, when I ran my marathon, I decided that I wanted to complete it in under four hours. This meant that I needed to get under nine minutes per mile. By figuring this out ahead of time, I was able to break the run down into smaller pieces and reach my record!
You could do something similar when running 2 miles. For example, if you wanted to complete your run in under 15 minutes, you would want to run at a pace of around 7.5 minutes per mile.
Want to learn more about how to measure running pace? Check out the video below:
Times To Aim For When Running 2 Miles a Day
To give you a good idea for the times you should be expecting to achieve, I’ve taken data from Running Level that shows the expected finish time and pace of a running beginner for both men and women.
For Males
| Age | Average Time | Pace (min/mile) |
| 10 | 23:42 | 11:51 |
| 15 | 20:31 | 10:16 |
| 20 | 19:49 | 9:55 |
| 25 | 19:49 | 9:55 |
| 30 | 19:50 | 9:55 |
| 35 | 20:10 | 10:05 |
| 40 | 20:51 | 10:26 |
| 45 | 21:39 | 10:49 |
| 50 | 22:29 | 11:15 |
| 55 | 23:24 | 11:42 |
| 60 | 24:24 | 12:12 |
| 65 | 25:29 | 12:45 |
| 70 | 26:46 | 13:23 |
| 75 | 28:45 | 14:23 |
| 80 | 31:49 | 15:55 |
| 85 | 36:38 | 18:19 |
| 90 | 44:38 | 22:19 |
For Females
| Age | Average Time | Pace |
| 10 | 26:08 | 13:04 |
| 15 | 23:27 | 11:44 |
| 20 | 22:20 | 11:10 |
| 25 | 22:20 | 11:10 |
| 30 | 22:20 | 11:10 |
| 35 | 22:28 | 11:14 |
| 40 | 22:56 | 11:28 |
| 45 | 23:46 | 11:53 |
| 50 | 24:59 | 12:30 |
| 55 | 26:25 | 13:13 |
| 60 | 28:02 | 14:01 |
| 65 | 29:51 | 14:56 |
| 70 | 31:55 | 15:58 |
| 75 | 34:18 | 17:09 |
| 80 | 37:08 | 18:34 |
| 85 | 41:49 | 20:55 |
| 90 | 50:23 | 25:12 |
Common Mistakes People Make When Running 2 Miles A Day
There are a few common mistakes that new runners tend to make when attempting to run 2 miles a day. It mostly boils down to assuming you don’t have to go all out because 2 miles isn’t that far a distance. Luckily, staying aware of these common problems makes them easily avoidable.
Not Fueling Before or After the Run
As a general rule, runners only need to worry about fueling for a run if it’s more than an hour. This is because your body is unlikely to run out of its current glycogen stores at this time. So you may not see the need to eat anything before or after the run.
However, a little sugar or caffeine may still be enough to perk you up and help you to perform at your best. Some studies have shown that 54% of runners who eat before going long-distance perform better. That being said, studies have also said that running while fasting for short distances doesn’t make much of a difference.
If you’re interested to learn what you should be drinking after a workout, check out this article I wrote where I try a few out.
Not Carrying Water
Whilst you might be able to get away with running 2 miles without needing a hydration backpack. It’s still good practice to make sure you’re carrying some water for your run.
Generally speaking, you want to be drinking 4OZ of water every 15 minutes when attempting to run 2 miles a day. You can learn more about running with water here.
Water bottles are generally quite cheap and if you’re looking for a standard one to run your 2 miles a day then I’d reccomend going with this one from Reebok.
Wearing The Wrong Gear
You don’t need to spend a lot of money on gear when you’re running 2 miles a day. But not wearing the proper clothing accompanied by running shoes can be a big problem. Consider at least getting some running shorts, shoes, and a T-shirt. I’ve included a few great examples below.
Reebok Men’s Running Two-in-One Shorts in Black Size 2XL – Running Clothing
Reebok Men’s Floatride Energy Grow Running Shoes in Non-dyed/Core Black/Pursuit Pink Size 9.5 – Running Shoes
Reebok Men’s Running Graphic T-Shirt in Semi Orange Flare Size L – Running Clothing
