{"id":28312,"date":"2021-10-19T00:44:00","date_gmt":"2021-10-19T00:44:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=28312"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-3-miles-a-day","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/","title":{"rendered":"Running 3 Miles A Day: Benefits, Risks, And How To Get Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#What_Happens_In_Your_Body_During_A_Run\" >What Happens In Your Body During A Run?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Fat_Burns\" >Fat Burns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Heart_Rate_Increases\" >Heart Rate Increases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Blood_Pressure_Drops\" >Blood Pressure Drops\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Energy_Levels_Increase\" >Energy Levels Increase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Lactic_Acid_Levels_Decrease\" >Lactic Acid Levels Decrease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#What_Are_The_Benefits_Of_Running_3_Miles_A_Day\" >What Are The Benefits Of Running 3 Miles A Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Strengthens_Muscles\" >Strengthens Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Improves_Cardiorespiratory_Endurance\" >Improves Cardiorespiratory Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Burns_Calories\" >Burns Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Reduces_StressHelps_You_Sleep_Better\" >Reduces Stress\/Helps You Sleep Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Strengthens_Bones\" >Strengthens Bones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Increases_Metabolism\" >Increases Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Prevents_Diseases\" >Prevents Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#How_Much_Weight_Can_You_Lose_Running_3_Miles_A_Day\" >How Much Weight Can You Lose Running 3 Miles A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Are_There_Any_Risks_Of_Running_3_Miles_A_Day\" >Are There Any Risks Of Running 3 Miles A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#How_To_Start_Running_3_Miles_A_Day\" >How To Start Running 3 Miles A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Tips_For_Getting_The_Most_Out_Of_Running_3_Miles_A_Day\" >Tips For Getting The Most Out Of Running 3 Miles A Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Fuel_Up_Properly\" >Fuel Up Properly\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Practice_Proper_Form\" >Practice Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Keep_Track_Of_Your_Performance\" >Keep Track Of Your Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#Get_Good_Sleep\" >Get Good Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Running is a weight-bearing exercise and can be done by anyone regardless of age, gender, and previous level of fitness. So if you&#8217;re new to exercise and wondering which ones are easiest for beginners, you might want to consider running for three miles a day. In addition to its many benefits, which we will discuss in this article, the simplicity of this exercise makes it worth including in your weight loss routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Read on to know more about the <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">benefits<\/a>, risks, and how to get started with running for three miles a day if you&#8217;re just beginning.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_In_Your_Body_During_A_Run\"><\/span><b>What Happens In Your Body During A Run?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">Running<\/a> is a great exercise for your physical, mental, and spiritual well-being. It can improve your mood and help you to get rid of stress (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/the-truth-behind-runners-high-and-other-mental-benefits-of-running\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). But what happens to your body if you go for a run? As a matter of fact, many positive things take place during a run. These changes have been scientifically proven!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s the list:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fat_Burns\"><\/span><b>Fat Burns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Storing energy in muscle fibers takes oxygen, which means that you need more energy if you want to do something energetic. Muscles use fat as their primary source of this &#8220;energy currency&#8221;. To make it simple, when muscles don&#8217;t receive enough oxygen from blood (hypoxia), they start eating fat stored in the body. This process is called lipolysis, and it&#8217;s the main reason why you burn fat during a run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Rate_Increases\"><\/span><b>Heart Rate Increases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your heart rate can go up to 200 beats per minute during intense <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">running<\/a> (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/target-heart-rates\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This number is much higher than the average resting heart rate, which makes you wonder how we manage to survive through such a run?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This happens because when oxygen levels in muscles drop, the nervous system sends a signal to the brain that tells the body it needs more oxygen. In response, respiratory and cardiac systems ramp up so they can deliver enough oxygenated blood to tissues.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423-1024x576.png\" alt=\"running 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Blood_Pressure_Drops\"><\/span><b>Blood Pressure Drops\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you breathe heavily (hyperventilate), such as during hard exercise, CO2 levels get lower than usual. As a result, pH levels increase, causing vasodilation. The word &#8220;vasodilation&#8221; comes from two words: vaso, which means &#8220;vessel&#8221;, and -dilation, which means that &#8220;blood vessels expand&#8221;. Vasodilation is also known as the &#8220;pump prime&#8221; effect of exercise. It&#8217;s your body&#8217;s way to ensure that all tissues receive enough oxygenated blood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Energy_Levels_Increase\"><\/span><b>Energy Levels Increase<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re exercising, you need more energy than usual. Energy comes in the form of chemicals called ATP (Adenosine triphosphate). You can compare it with batteries on your laptop or cell phone. When you run, some chemical reactions in muscles produce more ATP than usual, and this process is called anaerobic respiration (anaerobic = without air). This is one of the main reasons why people like runners can perform activities for a prolonged period (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lactic_Acid_Levels_Decrease\"><\/span><b>Lactic Acid Levels Decrease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we said earlier, vigorous exercise can lead to <a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\">anaerobic respiration<\/a>, which produces ATP (energy). When your muscles produce more ATP than they need, the rest is turned into lactic acid, and this usually happens when you do something strenuous such as <a href=\"https:\/\/betterme.world\/articles\/benefits-of-running-everyday\/\">running<\/a> uphill or sprinting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lactic acid reduces pH levels in muscles and makes the environment less acidic, hence, other chemical reactions will function better. But at high concentrations, it&#8217;s toxic, so your body needs to get rid of it ASAP. This happens by transporting it from muscles to the liver where lactate becomes glucose again; the main source of energy is around here!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">Does Running Build Muscle? The Truth About Anaerobic Exercise And Bodybuilding<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32185 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-1024x576.png\" alt=\"running 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Running_3_Miles_A_Day\"><\/span><b>What Are The Benefits Of Running 3 Miles A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running three miles a day for <a href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\">weight loss<\/a> is great, but there are plenty of other reasons why you should take up this exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most notable reasons are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Muscles\"><\/span><b>Strengthens Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running requires muscles to work efficiently in a variety of ranges of motion. Your muscles adapt to the demands you place on them during your training sessions by becoming more efficient at producing force.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sustained running requires both &#8220;slow-twitch&#8221; (Type I) and &#8220;fast-twitch&#8221; (Type II) muscles to contract repetitively at various speeds while maintaining an aerobic metabolism throughout each contraction. Consequently, all types of skeletal muscle fibers become stronger due to the increased demand placed on them by running. Over time, this can dramatically increase muscular fitness, especially when combined with resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3575608\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running targets multiple muscle categories. The hip flexor muscles, for example, work to pull your leg forward and up toward your chest while running. The knee extensors (quadriceps) and plantar flexors contract concentrically to lift your body up and forward as you push off the ground with your toes. Yet other muscles such as the gluteals, core stabilizers, and abductors allow you to maintain good running form throughout the gait cycle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-37244 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-1024x576.png\" alt=\"running 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Cardiorespiratory_Endurance\"><\/span><b>Improves Cardiorespiratory Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like any challenging cardiovascular activity, <a href=\"https:\/\/betterme.world\/articles\/running-on-leg-day\/\">running<\/a> elevates the heart rate and breathing volume to a level that increases blood flow throughout the entire body. In other words, running causes an oxygen demand for the muscles to contract at a rate that exceeds the body&#8217;s ability to deliver oxygen to those same muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, the demands of running cause the two primary adaptations in cardiorespiratory endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The heart becomes more efficient at delivering oxygen-rich blood to working muscles. This is referred to as a &#8220;stroke volume&#8221; increase because more blood is being pumped from the left ventricle with each contraction. As a result, fewer heartbeats are required to send the same amount of oxygenated blood throughout the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The muscles become more efficient at using available oxygen and clearing acidity (waste products associated with energy metabolism). In other words, over time, your muscles learn how to do more with less; they have increased their capacity for work by becoming better &#8220;aerobic machines&#8221; capable of efficiently burning fat and carbs for energy without accumulating too much lactic acid.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Burns_Calories\"><\/span><b>Burns Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The number of <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet\/\">calories burned<\/a> by running is dependent on several factors, including your weight, height, age, gender, intensity level, etc. Running consistently, at least three miles a day, will ensure that you are burning enough calories to lose weight, even if you don&#8217;t change your eating habits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"running 3 miles a day benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_StressHelps_You_Sleep_Better\"><\/span><b>Reduces Stress\/Helps You Sleep Better<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that 10 minutes of sustained <a href=\"https:\/\/betterme.world\/articles\/hiking-vs-running\/\">aerobic activity<\/a> (running) can significantly reduce stress levels and improve sleep quality. The endorphins released during exercise serve as neurotransmitters that help combat depression and anxiety while releasing stored tension, much like music or meditation (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, the more familiar you become with running in nature, the less likely you are to experience negative thoughts associated with isolation or self-doubt. Running is the perfect compliment to meditation because it trains both your body and mind to become more efficient at focusing on a single task.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Bones\"><\/span><b>Strengthens Bones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your bones adapt to the stress of running by becoming stronger, denser, and overall more able to withstand impact forces (especially the spine). This process is called &#8220;training-induced bone remodeling&#8221; and researchers have found that many other types of high-impact training (such as jumping or wrestling) produce similar effects in the skeleton (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The benefits are especially evident for women who should always be sure to include some type of resistance (weight-bearing) exercise like weight lifting throughout their lives.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Metabolism\"><\/span><b>Increases Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After you stop exercising, your muscles need time to recover and get back to their rested state. During this recovery period, your muscles use more energy (calories) than usual because they are still working hard (even at rest) to heal and rebuild themselves. This calorie burn continues long after you finish running and eventually returns to normal levels as the muscle tissue fully recovers.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevents_Diseases\"><\/span><b>Prevents Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular aerobic exercise can reduce the risk of developing everything from type 2 diabetes, heart disease, depression, stroke, obesity, Alzheimer&#8217;s disease, and certain cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3575608\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"running 4 miles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_Running_3_Miles_A_Day\"><\/span><b>How Much Weight Can You Lose Running 3 Miles A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running three miles a day burns approximately 300 calories per day depending on your body weight, gender, age, physical condition, etc. The number of calories burned during running can vary significantly depending on many factors, including speed\/pace, bodyweight, location, distance, etc (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22446673\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although running is an excellent form of exercise, it ultimately doesn&#8217;t burn enough calories to effectively lose weight without making necessary dietary changes first. For example, a 130-pound woman running three miles per day at 8mph will burn approximately 300-400 calories per session, not nearly as much as some other exercises like HIIT-type circuits or strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changing eating habits (especially portion size) has a greater impact on weight loss than exercise alone. It takes 3500 extra calories (1 pound) to gain or lose 1 pound of fat mass, regardless of whether you are exercising or not. The key to weight loss is simply managing your energy balance, or the number of calories you are eating versus how many calories you are burning.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32133 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-1024x576.png\" alt=\"running 3 miles a day benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks_Of_Running_3_Miles_A_Day\"><\/span><b>Are There Any Risks Of Running 3 Miles A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any form of exercise can be dangerous if not done right or with proper instruction. Running does put some stress on your joints and muscles, which increases the risk of injury if you don&#8217;t take special care to warm up correctly, stretch regularly, and use the proper running techniques (heavy shoes, overstriding, etc.).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common running-related injuries include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iliotibial band syndrome (ITBS)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Patellofemoral pain syndrome (PFPS)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plantar fasciitis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achilles tendonitis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf strain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Running with proper form reduces your risk of injury and helps you run faster\/farther without getting as tired. The poor running technique has been linked to increased impact forces that can lead to joint injuries or muscle soreness later on in your training session. In general, runners should keep the following concepts in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay relaxed throughout your body while maintaining a straight posture from head to toe. Try not to tense up too much during the stride but don&#8217;t flail about haphazardly either!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive forward with each step by pushing off from the ground rather than leaning forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land lightly on your midfoot\/forefoot \u2013 not your heels \u2013 to reduce impact force.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run at the proper pace for your fitness level, don&#8217;t try to run too fast or too slow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your speed by gradually lengthening your stride, not leaning forward nor landing heavily on your heels.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">Leg Workout For Running To Build Strength And Endurance<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"running 3 miles a day benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Running_3_Miles_A_Day\"><\/span><b>How To Start Running 3 Miles A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building a running habit can be challenging. However, with the right preparation and a consistent schedule, you should see great results from this habit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to build up to running three miles a day (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a goal.<\/b><span style=\"font-weight: 400;\"> Commit to running three miles in 1-2 months, otherwise, you&#8217;ll never complete it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make a plan.<\/b><span style=\"font-weight: 400;\"> Figure out the exact route you are going to take and how long it will take you to run that distance at your current pace, you can use an app or online calculator for this purpose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get properly prepared.<\/b><span style=\"font-weight: 400;\"> Invest in proper footwear, good running gear, etc. Also, be sure you are eating healthy so that when you start running three miles per day, your body can handle it without negative side effects or poor performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start small. <\/b><span style=\"font-weight: 400;\">Even if it&#8217;s just 30 minutes of walking five days\/week until your body is ready for higher levels of activity to avoid injury and burnout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have a &#8220;goal buddy&#8221;.<\/b><span style=\"font-weight: 400;\"> Ideally, this is someone who has run three miles per day before and has done it consistently for at least a month or two. You can support each other by motivating one another, being held accountable, sharing your progress, etc.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"running 3 miles a day\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Getting_The_Most_Out_Of_Running_3_Miles_A_Day\"><\/span><b>Tips For Getting The Most Out Of Running 3 Miles A Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of your running routine, consider these tips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fuel_Up_Properly\"><\/span><b>Fuel Up Properly\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure you are eating enough calories daily (especially if weight loss is one of your goals), as running can result in significant calorie burn during activity and even more after exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practice_Proper_Form\"><\/span><b>Practice Proper Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running with poor form can lead to serious injuries or just make the activity more painful (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You can avoid this by pushing off with your toes, driving your knee forward at the same time, using good breathing techniques while running, etc.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Keep_Track_Of_Your_Performance\"><\/span><b>Keep Track Of Your Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consider using a website\/app that tracks training milestones and performance statistics. You may even want to consider a heart rate monitor as well, which can provide valuable insight into your fitness level (especially if you are interested in losing weight or improving body composition).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Good_Sleep\"><\/span><b>Get Good Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep (8+ hours per day) is CRITICAL for muscle recovery after exercise, boosting metabolism, reducing stress &amp; anxiety, etc.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a great form of exercise, but it may not be enough to burn calories for weight loss alone. This can be achieved when combined with proper diet modifications (i.e., reduce calorie intake, cut out sugar\/carbohydrates). It&#8217;s important to set realistic goals and to create the right habits to integrate running into your lifestyle.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_3_Miles_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">Effects of Resistance Exercise on Bone Health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22446673\/\"><span style=\"font-weight: 400;\">Energy expenditure comparison between walking and running in average fitness individuals<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3575608\/\"><span style=\"font-weight: 400;\">Exercise-induced Muscle Damage and Running Economy in Humans<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running#1\"><span style=\"font-weight: 400;\">Health Benefits of Running<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/target-heart-rates\"><span style=\"font-weight: 400;\">Target Heart Rates Chart<\/span><\/a><span style=\"font-weight: 400;\"> (2021, heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/the-truth-behind-runners-high-and-other-mental-benefits-of-running\">The Truth Behind \u2018Runner\u2019s High\u2019 and Other Mental Benefits of Running<\/a> (n.d., hopkinsmedicine.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Running is a weight-bearing exercise and can be done by anyone regardless of age, gender, and previous level of fitness. So if you&#8217;re new to exercise and wondering which ones are easiest for beginners, you might want to consider running for three miles a day. In addition to its many benefits, which we will discuss [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":28325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-28312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running 3 Miles A Day: Benefits, Risks, And How To Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of \u2605 RUNNING 3 MILES A DAY? \u27a4 Here are the benefits, risks, and tips for getting started with a consistent running routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running 3 Miles A Day: Benefits, Risks, And How To Get Started\" \/>\n<meta property=\"og:description\" content=\"Thinking of \u2605 RUNNING 3 MILES A DAY? \u27a4 Here are the benefits, risks, and tips for getting started with a consistent running routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Running 3 Miles A Day: Benefits, Risks, And How To Get Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\"},\"wordCount\":2459,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Running is a weight-bearing exercise and can be done by anyone regardless of age, gender, and previous level of fitness. So if you're new to exercise and wondering which ones are easiest for beginners, you might want to consider running for three miles a day. In addition to its many benefits, which we will discuss in this article, the simplicity of this exercise makes it worth including in your weight loss routine.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to know more about the <a href=\\\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\\\">benefits<\/a>, risks, and how to get started with running for three miles a day if you're just beginning.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Happens In Your Body During A Run?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\\\">Running<\/a> is a great exercise for your physical, mental, and spiritual well-being. It can improve your mood and help you to get rid of stress (<\/span><a href=\\\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/the-truth-behind-runners-high-and-other-mental-benefits-of-running\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">). But what happens to your body if you go for a run? As a matter of fact, many positive things take place during a run. These changes have been scientifically proven!\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's the list:<\/span>\\r\\n<h3><b>Fat Burns<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Storing energy in muscle fibers takes oxygen, which means that you need more energy if you want to do something energetic. Muscles use fat as their primary source of this \\\"energy currency\\\". To make it simple, when muscles don't receive enough oxygen from blood (hypoxia), they start eating fat stored in the body. This process is called lipolysis, and it's the main reason why you burn fat during a run (<\/span><a href=\\\"https ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\",\"name\":\"Running 3 Miles A Day: Benefits, Risks, And How To Get Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Thinking of \u2605 RUNNING 3 MILES A DAY? \u27a4 Here are the benefits, risks, and tips for getting started with a consistent running routine.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Running 3 Miles A Day: Benefits, Risks, And How To Get Started\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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So if you're new to exercise and wondering which ones are easiest for beginners, you might want to consider running for three miles a day. In addition to its many benefits, which we will discuss in this article, the simplicity of this exercise makes it worth including in your weight loss routine.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Read on to know more about the <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">benefits<\/a>, risks, and how to get started with running for three miles a day if you're just beginning.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Happens In Your Body During A Run?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">Running<\/a> is a great exercise for your physical, mental, and spiritual well-being. It can improve your mood and help you to get rid of stress (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/the-truth-behind-runners-high-and-other-mental-benefits-of-running\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). But what happens to your body if you go for a run? As a matter of fact, many positive things take place during a run. These changes have been scientifically proven!\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's the list:<\/span>\r\n<h3><b>Fat Burns<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Storing energy in muscle fibers takes oxygen, which means that you need more energy if you want to do something energetic. Muscles use fat as their primary source of this \"energy currency\". To make it simple, when muscles don't receive enough oxygen from blood (hypoxia), they start eating fat stored in the body. This process is called lipolysis, and it's the main reason why you burn fat during a run (<\/span><a href=\"https ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/","url":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/","name":"Running 3 Miles A Day: Benefits, Risks, And How To Get Started - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Thinking of \u2605 RUNNING 3 MILES A DAY? \u27a4 Here are the benefits, risks, and tips for getting started with a consistent running routine.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1663967290.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/running-3-miles-a-day\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Running 3 Miles A Day: Benefits, Risks, And How To Get Started"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. 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