Last Updated: February 7th, 2021
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Can you lose weight by running 2 miles a day? Will your health improve? Will you sustain any injury?
If you are bothered by all these questions then read on…
How to start running 2 miles a day for weight loss?
However, before running 2 miles a day for weight loss, you should have a solid running base and should be able to run a mile without being out of breath.
If you cannot, then I would suggest that you follow this guide – Running A Mile A Day for Beginners – The Easy Plan.
Although running at 8 miles/hr speed may be very tempting, however, not many of us can do that. Also, for the more pro types, this speed may not be even enough.
So what should you do?
A simple solution can be to run at 55% to 85% of your maximum heart rate.
Now how to calculate your maximum heart rate?
An easy and workable way will be to subtract your age from 220.
So if you are 26 years old, your maximum heart rate will be:
220 – 26 = 194 bpm.
So, your target heart rate zone for maximizing your weight loss will be:
0.8 * 194 = 155 bpm. (approx.)
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Now the plan…
Week 1:
Day 1: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 2: Rest/Cross Train
Day 3: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 4: Rest/Cross Train
Day 5: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 6: Rest/Cross Train
Day 7: Rest
Week 2:
Day 1: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 2: Rest/Cross Train
Day 3: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 4: Rest/Cross Train
Day 5: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.
Day 6: Rest/Cross Train
Day 7: Rest
Week 3:
Day 1: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.
Day 2: Rest/Cross Train
Day 3: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.
Day 4: Rest/Cross Train
Day 5: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.
Day 6: Rest/Cross Train
Day 7: Rest
Week 4:
Day 1: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.
Day 2: Rest/Cross Train
Day 3: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.
Day 4: Rest/Cross Train
Day 5: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.
Day 6: Rest/Cross Train
Day 7: Rest
Running 2 miles a day for weight loss? This is the plan you need. It will help you to shed some pounds real fast. Stick to this running 2 miles a day plan and see the result for yourself.
How much weight will you lose by running 2 miles a day?
If you run 2 miles a day at a speed of 8 miles/hr you should be able to lose around 1-2 pounds a month. This is if you don’t change your diet. However, if you switch to a healthier diet then you may be able to should a pound or two more.
So, how much weight you want to lose?
Decide on that goal first…
If you want to lose 1 pound per week…then at the above-mentioned speed you will be able to burn around 183 calories running 2 miles.
So weekly, that amounts to 1281 kcals considering you are running every day.
However, to lose 1 pound of your weight, you need to burn 3500 kcals.
So, the remaining amount of calories that you need to tackle is:
3500 – 1281 = 2219 kcals.
So, each day you need to consume 317 kcals less.
How will you do that?
A simple solution is to check your diet for sugar or processed food.
If you eliminate a soda or a sugary coffee you will be easily able to achieve your daily calorie deficit.
Will running 2 miles a day tone my body?
Yes, running 2 miles a day will tone your body. However, if you combine them with some cross-training or any other bodyweight exercise you will have better results.
Another benefit that will happen when you combine cross-training and running is that your joints will become more flexible and stronger.
This way you will have lesser chances of getting injured and will enjoy a healthier life.
Now what kind of exercises you can combine with your running?
It can be literally anything like:
- Yoga
- Bodyweight exercises
- Pilates
- Gymming
- Swimming
- Cycling or any other form of exercise.
Why you should run 2 miles a day?
Running 2 miles a day can have a lot of benefits like:
- Weightloss
- Better cardiovascular health
- Better mood
- Better immune system
- Better bone health
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
