Running change life. It keeps you in shape both physically and mentally. Seemingly such a simple sport can make you wonder a lot…like is it good to run everyday? How much should you run? How much running is healthy?…and the of course…

Is Running 4 miles a Day Healthy?

Running 4 miles a day is healthy and will keep you and your cardiovascular system in excellent shape. These health benefits of running begin to decrease when you start running more than 30 miles a week. Since 4 miles a day is 28 miles a week, you are well in the range and can reap its full benefit.

On a side note, if you are planning to start running 4 miles a day, use a fitness watch that can record your heart parameters history. This will help you to have quantified data to measure your progress. My preference will be Garmin Forerunner 235. You may check here for deals and discounts.

Will running 4 miles a day burn fat?

When I bought my first running shoe last year, the sole purpose for me was to lose weight.

I literally started hating my image in the mirror and was feeling disgusted about the way I’ve treated my body in the last couple of years.

What I didn’t realize is, running is just one part of the puzzle. The other part is your food and its control.

It’s easier said than done. So, let’s get realistic and see how much you can lose by running 4 miles a day.

Related: Running For Weight Loss: The Ultimate Guide

Keeping all the other parameters the same, which is, you are not changing your diet, here is how  much you may lose:

If you are a man who weighs 200 lbs, you will lose 151 calories by running 1 mile at 6 mph.

So, at the same rate, you will burn:

151 * 4 = 604 calories in one running session.

In a week, you will burn:

604 * 7 = 4228 calories.


3500 calories are = 1 pound of fat.

So, 4228 calories = (1/3500) * 4228 = 1.21 pound of fat.

This means, if you keep running 4 miles a day, you will lose a little more than 1 pound per week.

Also, the calorie-torching effect of running continues to up to 36 hours. So, at that time whatever you consume, it will be burnt more efficiently.

So, it will not be a surprise if you lose more than 1 pound after weeks of running.

Remember, not to go overboard and get injured.


Is running 4 miles a day Healthy_HI

How much weight will I lose, if I run 4 miles a day daily?

As was mentioned above, you will lose at least 1 pound (0.45 kilogram), if you run 4 miles every day.

However, there are some caveats to that.

Caveat #1

Most of the beginner runner get overconfident with their running and starts to eat more.

They think their workout will take care of these excess calories. However, this is not the case.

Your running or workout is 30% of your weight loss puzzle. Your food is 70%. So, if you load up on calories, you will not see any result.

Related: How Many Calories Should A Runner Be Eating? (As per Age and Distance)

Caveat #2

You run 4 miles a day regularly.

After some time, you will observe that you are not losing weight.

The reason is, your body has gotten used to running and it has accepted it as the new normal.

So, you will not lose weight unless you do the following.

Change or intensify your workout.

As we have seen above, increasing your running miles will be detrimental as you are already running 4 miles a day.

Instead, try some rowing.


Rowing is the exact opposite of running.

Running by itself is a load-bearing exercise. However, rowing is a non-load-bearing exercise.

So, this is something your body would have not expected and you will be able to break the plateau.

Also, nowadays, they come at affordable prices.

Some rowing machines will cost you as much as a pair of good running shoes and will last you for ages.

If you want a rower that will last you almost a lifetime go for Concept2 Model D with PM5 Performance Monitor.

They are hands-down best, be it the built, performance, and longevity. Although they will cost you more. A cheaper but decent option will be Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine

Also, they require minimal maintenance.

Caveat #3

Despite your best effort, you start gaining weight.

This is very dreadful for any runner who is trying to lose weight.

However, most of the time you should not be scared about it.

When you start running, you start losing fat.

This is not the only change that your body is going through.

You are also building up muscle mass.

Muscles are heavier than fat, and that is the reason you may see an increase in your weight.

So worry not and keep working on yourself.


How many calories needed for running 4 miles a day?

The number of calories you need will vary with age and gender.

If you are running more than 3 miles a day, you are considered an “active” adult.

As per Dietary Guidelines for Americans 2015, your caloric requirement is as follows:


  • 19 to 30 years – 3000 calories
  • 31 to 50 years – 2800 to 3000 calories
  • Over 50 years – 2400 to 2800 calories to maintain their weight.


  • 19 to 30 years – 2400 calories
  • 31 to 50 years – 2200 calories
  • Over 50 years – 2000 to 2200 calories to maintain their weight.

However, the above is just a guideline.

Your caloric requirement will change with the amount of running you do and your body weight.

For every pound of your body weight, you would need 18 calories.

So, if you weigh 120 pounds, you would need…

120 * 18 = 2160 calorie

If you are 150, you would need 2700…so on and so forth.

This way you will be able to maintain your body weight.

If you want to reduce your body weight, cut down your calorie intake by 500 calories every day.

It will create a caloric deficit of 3500 calories per week or 1 pound of weight loss.

Running 4 miles a day? This is what happens to your body if you are running 4 miles in a day.

Running 4 miles a day? This is what happens to your body if you are running 4 miles in a day.

Is running 4 miles once a day the same for your body as running 2 miles twice a day?

This is a very intriguing question.

There are two aspects to this question – one is good and one is not so good.

If you split your 4 miles into two separate runs, you are getting more time for recovery in between.

This means, you will be facing less wear and tear and will have to deal with less injury.

Also, for a runner who is just beginning, this is a perfect approach, and they will be able to reach their goals faster.

However, if you are a runner who is running for some time, then this approach m not suit you.

When you are running 2 miles, you will barely get into the zone and it will be too soon for you to take the break.

You are better off running 4 miles at once and should not bother about splitting it into two.

What are the risks of running 4 miles a day daily?

Running is a very physically intensive sport or exercise, however, you may want to call it.

When you are running 4 miles a day non-stop, that makes it 7 days a week of running.

Your body has suffered a lot of wear and tear and needs to repair itself.

However, you are not giving it any time to recover.

This way, you will suffer more injury and you may have to take a break for a prolonged period of time.

Instead, take a one-day rest in a week and relax. You will be more than ready to start running the next day.

How to lose weight running 4 miles a day? Here is the exact 4 miles running plan for weight loss. However, is running 4 miles a day healthy?

How to lose weight running 4 miles a day? Here is the exact 4 miles running plan for weight loss. However, is running 4 miles a day healthy?

Related Questions

Is running 4 miles a day enough to lose weight?

Yes, it is enough to run 4 miles a day to lose weight.

However, you need to keep in mind the below things:

  • Stick to your regular running routine.
  • Don’t overload on food.
  • Reduce your plate size.
  • Chew your food more.
  • Have food at regular intervals.
  • Sleep properly.
  • Relax.

Is running 4 miles a good workout?

Running 4 miles a day is a good workout.

Here are some of the benefits:

  • Your cardiovascular system will be in top shape.
  • Your mind will be more relaxed due to the regular supply of dopamine.
  • Better brain function due to the increased flow of blood to the brain.
  • Glowing skin for more blood supply.
  • Weight loss (If you stick to the above-mentioned points).
  • A younger you.
Madhusree Basu

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.

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