Running three miles a day is one of the best things you can do for your health.
When I started this out for the first time, the thought of running three miles felt like a huge mountain to climb. But once I built the habit, it transformed my fitness in ways I never imagined.
Whether you’re running for weight loss, fitness, or mental clarity, making three miles a part of your daily routine can significantly impact you.
Here’s what you need to know about running three miles a day, how long it takes, and how it can help you lose weight.
How Long Does It Take to Run 3 Miles?
The time it takes to run 3 miles depends on various factors, including your fitness level, age, running surface, and weather.
When I first started, I was in the 12-minute-per-mile range, and honestly, that’s perfectly fine! It took me about 36 minutes to complete the distance, and I’ll never forget how satisfying it was to hit that three-mile mark.
For elite runners, three miles can be knocked out in less than 15 minutes, but for most of us, it’ll take around 30 to 45 minutes, depending on your pace.
Here’s a quick breakdown of average times based on pace:
5:00 per mile = 15 minutes for 3 miles
6:00 per mile = 18 minutes for 3 miles
7:00 per mile = 21 minutes for 3 miles
8:00 per mile = 24 minutes for 3 miles
9:00 per mile = 27 minutes for 3 miles
10:00 per mile = 30 minutes for 3 miles
11:00 per mile = 33 minutes for 3 miles
12:00 per mile = 36 minutes for 3 miles
13:00 per mile = 39 minutes for 3 miles
14:00 per mile = 42 minutes for 3 miles
15:00 per mile = 45 minutes for 3 miles
Following a run/walk pattern is okay if you’re new to running. This method eases your body into running and makes the workout more manageable. When I started running, this approach helped me build endurance without feeling like I had to immediately conquer the entire distance.
Will You Lose Weight Running 3 Miles a Day?
One of the top reasons people start running is for weight loss; running 3 miles daily can help.
Running three miles daily made a huge difference when trying to shed some extra pounds. But the real key was combining it with a solid nutrition plan.
You’ve probably heard this a million times, but it’s true: you can’t outrun a bad diet. No matter how far or fast you go, nutrition plays a huge role in your success.
If you’re eating a balanced diet that creates a calorie deficit (burning more calories than you consume), running will help you lose weight.
On average, you burn about 100 calories per mile, so a 3-mile run burns around 300 calories. That adds up to about 2,100 calories per week—roughly 0.6 pounds of fat lost if you consistently maintain a proper diet.
Who Shouldn’t Run 3 Miles Every Day?
Before diving into a daily 3-mile routine, consider your current fitness level.
Running every day isn’t for everyone, especially if you’re new to the sport or have previously dealt with injuries. I’ve seen runners rush into high mileage only to be sidelined with injuries. It’s always better to build up gradually than to push too hard too soon.
Here are a few situations where you might want to hold off:
Total Beginner: If you’ve never run, start with shorter distances and build your endurance over time.
Injury History: If you’ve had issues with knee pain, shin splints, or other injuries, running daily could aggravate those issues.
Health Concerns: If you’re over 50, have a chronic condition, or are significantly overweight, check with your doctor before starting a daily running routine.
How to Start Running 3 Miles a Day
If you’re ready to give it a shot, here’s how you can make the transition smoother and more manageable:
Run At The Same Time Every Day
The best way to make your new running habit last is to do it at the same time every day.
And this is the case whether you prefer exercising in the morning, during lunch break, or later in the evening.
Running at the same time every day helps reinforce the behavior, making it easier to turn into a habit.
Monitor Your Training
Whether you choose to keep track of your daily runs using an app or an old-school notebook, make an effort to write down your running distance/time each day and how your run went. A sports watch can also be useful.
Listen To Your Body
The best way to get fit without getting hurt is to pay attention to your body, especially when running three miles daily.
So, if everything keeps going fine while running three miles a day, keep going forward.
However, if your body tells you it’s time to step back, listen, and rest for a day or more.
Red flags to pay attention to include:
- Elevated heart rate
- Insomnia or difficulty staying asleep
- Persistent aches and pains
- Nagging injuries
- Unwanted weight loss
- Losing appetite
- Feeling agitated or edgy
- Chronic dehydration
- Mediocre athletic performance, such as premature fatigue or slower running time.
If some of these symptoms are not fading within a few days, you should consider consulting your doctor to determine if something else might be behind them. Leave nothing for chance.
Don’t get obsessed with hitting a certain daily mileage if you feel sore or tired. Use some common sense to avoid a potential injury or burnout.
Practice Good Running Habits
Running, whether for a mile or ten, is a high-impact exercise that can take a toll on your body and mind, especially if you do it daily.
To help you avoid getting into trouble, try taking the following simple measures to help you build a better running practice.
- Get the right shoes—head to the nearest running specialty store and ask the staff to analyze your running gait and style to find the best shoe that matches your needs.
- Soft surfaces–it should come as no surprise that running on asphalt and concrete is harder on your body than on soft surfaces such as dirt, wood trails, or grass. So do your body a favor and stick to softer running terrains.
- Try Aqua Jogging– This is the perfect cross-training activity for runners that can help build your running endurance and have little to no impact on your body.
- Keep it easy– Pace yourself properly while running three miles. Stick to an easy and conversational pace to help reduce the impact on your muscles and joints.
The Conclusion
Running three miles daily can be challenging but incredibly rewarding once you build the habit.
Not only will you improve your fitness and mental clarity, but you can also see significant weight loss with the right diet.
Running three miles daily was a game-changer for me physically and mentally.
The key is to start slowly, listen to your body, and stay consistent. Some days will feel easy, while others might feel like a grind—but every run brings you closer to your fitness goals.
Got any questions or comments? Drop them below, and I’ll gladly help you on your running journey!
David D.