- 1 Benefits of running a mile a day
- 2 What Does Research Say?
- 2.1 2. Strengthen Your Joints
- 2.2 3. Reduces the Chances of Heart Diseases
- 2.3 4. Boost Up Your Productivity Level
- 2.4 5. Prevents You from Diabetes
- 2.5 6. You will Experience Proper Sleep
- 2.6 7. Increases Your Bone Density
- 2.7 8. Builds Muscles
- 2.8 9. Improves Your Cardiovascular Health
- 2.9 10. Helps You Fight Depression
- 2.10 11. Makes You Mentally Strong
- 2.11 12. Relieves Your Stress
- 2.13 13. Running Will Decrease The Risk of Cancer
- 3 Running a mile a day to lose weight
- 4 Is Running A mile A Day Enough?
- 5 Final Verdict
Do you also dream about running a mile a day?
Being a runner, no matter you’re a beginner or an expert.
Every runner dreams of running a mile a day.
But most of the fitness freaks don’t have sufficient knowledge about running a mile a day.
But you need not worry!!!
Today we’ll discuss how running a mile a day can transform your life completely.
Today you’ll get to know the magical impacts of running a mile a day.
So, what are you waiting for!!
Let’s start with the discussion.
Benefits of running a mile a day
Running a mile a day has immense benefits on your body and mind both.
The reason why most fitness trainers encourage everyone for running a mile a day is the benefits that it offers to you.
Believe it or not! but after including this in your daily routine, your life will be completely transformed.
Let’s have a look at the major benefits that you can grab just by running a mile a day.
1. Helps in Losing Weight
Running a mile a day is one of the most effective ways by which you can burn a good number of calories every day and lose weight.
Approximately 100 calories are burnt after running a mile a day.
This will increase the chance that the body will use the internal extra fat present in your body that will result in losing some extra pounds from your body.
But make sure that you don’t do overeating immediately after running a mile a day.
Many professional trainers recommend doing low-intensity running as this kind of running will use the extra fat of your body as the source of energy while running.
This will definitely lead to weight loss.
But it doesn’t mean that high-intensity running is bad for your health.
It has its own benefits as it boosts your metabolism rate to do workout for hours without getting tired that early.
What Does Research Say?
A pound of fat contains 3500 calories. If you run a mile, then on average, you can burn 100 calories.
If you run a mile daily, then you’ll burn 3500 calories in 35 days.
It simply means that by running just one mile every day for 35 days, you can lose one pound of fat from your body.
Isn’t it amazing?
Why only one mile?
You can also increase the distance but slowly.
Keep small but achievable targets so that you can achieve them without getting disheartened and discouraged.
2. Strengthen Your Joints
Running a mile a day is also quite helpful to strengthen your joints.
If you are also a victim of joint pain such as knee problems, then there is a myth that it is because of running.
NO!!! NOT AT All!!!
It is not because of running; it’s because of maintaining improper form while running.
The reason is that the cartilage in your body that supports your bones becomes more and more when you run, maintaining a proper form.
Furthermore, running a mile a day also prevents the development of arthritis (i.e., kind of joint pain) by reducing the inflammation in your knees.
People having unhealthy knees or joint pain in the knees can get benefit from running a mile a day as it minimizes the accumulation of viral matrix protein in your body.
3. Reduces the Chances of Heart Diseases
According to research conducted by NCBI, it was found that a person who runs a mile every day till 15 years, his life expectancy increased by 3 years as compared to a normal runner who doesn’t run a mile every day.
He was found to have less risk of heart diseases or cardiovascular illnesses just by running a mile every day.
Isn’t it magical?
This means you can increase your life expectancy to more years just by a little amount of hard work.
4. Boost Up Your Productivity Level
According to this research carried out on workers in the office, running has an outstanding impact on overall efficiency.
It was also found that the days that were deficient in the running had: significantly lower mortality, less efficiency relative to active days, and higher tension levels in the workplace.
The study also showed that the higher the running, the greater the level of productivity.
Although it is a work-related study, it is fair to say that the same applies to students and all other aspects of life.
5. Prevents You from Diabetes
Maintaining a good routine of running a mile a day isn’t just perfect for people with heart disease.
In fact, both diabetics and pre-diabetics can benefit greatly from running.
According to the American Diabetes Association (ADA), running increases the body’s insulin sensitivity.
This helps your blood sugar levels to work correctly and to fall rapidly, as your muscles use a lot of it as energy to run a mile.
6. You will Experience Proper Sleep
If you have trouble sleeping peacefully at night, one way to fix this issue is by running a mile a day.
The International SportMed Journal finds that running made it simpler and easier for you to sleep at night.
Not just that, it also increases the comfort of your sleep.
7. Increases Your Bone Density
Running is a type of high-intensity exercise.
Much like the muscles, the bones respond immediately to the impact of your foot every time it hits the ground.
This phenomenon increases bone density, making it tighter.
Likewise, the leg muscles contract and relax alternately, making them stronger and leaner.
You really can’t find a professional athlete that doesn’t have a pair of firm legs that could strike like a horse.
8. Builds Muscles
Although running a mile every day can be a fantastic way to get around and help your health and wellness goals, whether or not it helps muscle development depends on how you run it.
Low-intensity cardio does not help in muscle gain.
If you run a mile at an easier or more moderate speed, you’re dependent on slow-twitch muscle fibers that support endurance exercise.
Yet sprinting is a perfect way to concentrate on muscle gain.
Sprinting hires more muscle fibers, especially fast-moving muscle fibers that help power generation.
9. Improves Your Cardiovascular Health
When you exercise, your heart beats faster, stimulating all your heart muscles.
Likewise, your lungs expand and contract at faster rates during exercise, which causes your respiratory system to become more strong.
Healthy cardiorespiratory health can prevent heart disease, lower your cholesterol, prevent type 2 diabetes, increase your lung capacity, and boost your overall immune system.
The better your cardiorespiratory fitness, the more fit, and form you can be.
Running a mile every day is a perfect way to keep the heart and lungs functioning at full capacity.
10. Helps You Fight Depression
Running releases hormones in your brain called endorphins, which are healthy chemicals that have been shown to improve your mood and reduce your sense of pain.
When you run, you’re overwhelmed with endorphins that can greatly increase your happiness.
If you’ve ever encountered sheer elation at the conclusion of a triumphant run, you know what we mean by that.
Numerous studies have shown that people with depression, extreme anxiety, and other mental health issues will enjoy the benefits of racing.
Indeed, routine physical activity can be almost as beneficial as antidepressant medications.
While it’s not a solution for all, it will most likely help everyone.
11. Makes You Mentally Strong
Running stimulates the development of new gray matter in the brain.
That’s right, you can practically stretch your imagination by lacing up a pair of sneakers and running.
The more brain cells your body makes, the more chances you will have to learn new things and recall important information.
Plus, the learning rate is also accelerating.
That suggests that it could be a little better to start preparing for an exam the night before.
12. Relieves Your Stress
At the top of all the tasty endorphins, running literally serves like therapy in motion.
The repetitive action of moving one foot in front of the other reflects on your subconscious and helps to shed whatever stressors you’ve encountered during the day.
Your increased heart rate forces you to breathe deeply, which in turn helps to relax and agitated or disturbed mind.
Next time you get overcome with tension, resist the temptation to smash something and take it out on the pavement for a therapy session on-the-go.
13. Running Will Decrease The Risk of Cancer
First, let’s have a look at the stats. So, according to the stats,
If you run a mile every day, then:
- 10% lower risk for ‘Breast Cancer.’
- 13% lower risk for ‘Bladder Cancer.’
- 13% lower risk for ‘Rectal Cancer.’
- 15% lower risk for ‘Head and Neck Cancer.’
- 16% lower risk for ‘Colon Cancer.’
- 22% lower risk for ‘Gastric Cardia Cancer.’
- 23% lower risk for ‘Kidney Cancer.’
- 26% lower risk for ‘Lung Cancer.’
From the stats, now you can understand that how much magical are the effects of running!!
So, this was all about the benefits of running a mile a day.
You just need to push yourself a little bit if you are a new runner, but after some time, running one mile will be like a normal thing for you.
Just some efforts in the starting will result in adding some more delightful years to your life.
Running a mile a day to lose weight
Do you feel ashamed of being overweight?
Do you wish to lose weight for a perfect physique?
But not able to find any proper way to do so?
Don’t worry; we are here to help you out to find the answer to all your questions and taking you to the perfect path by which you can reach your fitness goals.
So, many people face a very common problem that is overweight.
They keep on searching the ways to lose the extra fats present in their body but end up with failure to do so.
If you are also one of them, then this section will be quite helpful for you because here we are going to discuss the most effective way to lose weight, i.e., running a mile a day.
I know it may sound quite hard if you are just a beginner, but it has immense benefits, which we have discussed in the above section.
Why not start today?
But before starting, have a look that how you can lose weight just by running a mile a day.
1. Burn More Amount Of Calories Than Other Exercises
As you know that for losing weight, you need to burn more calories than you consume.
Running a mile a day is one of the most effective ways to achieve this, as it burns more calories as compared to other forms of exercise. As it involves many muscles of the body to work hard.
To support the difference in the number of calories burnt by running a mile and through other forms of exercises, research was conducted.
The research was done with 12 men and 12 women who ran 1 mile and also walking the same distance on both a treadmill and track.
The results of the research stated that running 1 mile on a treadmill burnt 33 calories more than walking, and running 1 mile on a track burnt 35 calories more than walking.
Considering these results, now you can understand that how you running leads to burn more calories as compared to other forms of exercise.
2. Make You Get Rid Of Extra Belly Fat
Nobody likes to carry extra belly fat in their body.
Some people feel so much ashamed to carry a fat belly.
But do you know that by running a mile a day, you can easily get rid of that disgraceful fat belly?
Let’s discuss how it happens.
Do you know that extra belly fat leads you to an increased risk of heart disease, type 2 diabetes, and many other dangerous diseases?
If you didn’t know about this, then let me tell you that it is a proven fact which had been proven by so many studies.
Let me clear one more major myth.
Researches also show that if you want to lose belly fat, then you don’t need to change your diet.
Just add running to your workout routine, and that’s it!
Is Running A mile A Day Enough?
Running a mile a day is enough as it offers you a wide range of benefits also reduces the chances of cardiovascular diseases up to 58%, which is just magical!!
This small effort can make your heart stronger and also increase your life expectancy, as we discussed in the above section.
What more can you expect from an exercise??
It just requires a small effort in the beginning, but later you’ll be going to fall in love with it.
Running a mile a day is perfectly enough for your workout routine.
After looking at the number of health benefits it offers to you, you might be feeling quite motivated to start with it.
If yes!!! then go for it.
Running a mile a day is the perfect way to feel accomplished by the end of your everyday workout routine.
If you’re a beginner runner and you’re struggling to get good results… don’t worry.
By running daily, you’ll surely be going to see some progress as the days will pass.
But don’t get demotivated early; keep going more and more ahead every day.
As beautiful things take time to happen, you’ll also get impressive results one day for sure.
Just be patient and work hard.
Push your limits and win everyday.
So, what are you waiting for?
Go get your running shoes and start today!!!