{"id":31742,"date":"2021-11-22T17:50:57","date_gmt":"2021-11-22T17:50:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=31742"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-10-miles-a-week","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/","title":{"rendered":"Is Running 10 Miles A Week Good For You? Benefits &#038; Risks Explained"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Benefits_of_Running_10_Miles_a_Week_How_Running_Improves_Your_Health\" >Benefits of Running 10 Miles a Week: How Running Improves Your Health<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Build_Stronger_Bones\" >Build Stronger Bones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Good_for_the_Heart\" >Good for the Heart<\/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-10-miles-a-week\/#Good_for_Mental_Health\" >Good for Mental Health<\/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-10-miles-a-week\/#Prevent_Osteoarthritis_Especially_in_the_Joints_and_Knees\" >Prevent Osteoarthritis (Especially in the Joints and Knees)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Why_Am_I_Running_10_Miles_and_Not_Losing_Weight\" >Why Am I Running 10 Miles and Not Losing Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Eating_Too_Much\" >Eating Too Much<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Eating_Too_Little\" >Eating Too Little<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Eating_All_the_Wrong_Foods\" >Eating All the Wrong Foods<\/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-10-miles-a-week\/#Not_Cross-TrainingRunning_Too_Much\" >Not Cross-Training\/Running Too Much<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Is_Running_10_Miles_a_Week_Good_Risks_of_Running_Too_Much\" >Is Running 10 Miles a Week Good? Risks of Running Too Much<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#How_Much_Weight_Will_You_Lose_Running_10_Miles_a_Week\" >How Much Weight Will You Lose Running 10 Miles a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#How_Long_Will_it_Take_Me_to_Lose_10_Pounds_Running_9_Miles_a_Week\" >How Long Will it Take Me to Lose 10 Pounds Running 9 Miles a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Can_you_lose_weight_running_10_miles_a_week\" >Can you lose weight running 10 miles a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#How_many_miles_do_I_need_to_run_per_week_to_stay_healthy\" >How many miles do I need to run per week to stay healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#Can_running_reduce_belly_fat\" >Can running reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#How_many_calories_does_a_10-mile_run_burn\" >How many calories does a 10-mile run burn?<\/a><\/li><\/ul><\/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-10-miles-a-week\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you choose to start running 10 miles a week, what will happen to your body? Would this routine be sustainable, and is it a safe and viable, long-term <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\">weight loss<\/a> plan?<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running has been a popular form of exercise for centuries, with numerous benefits to both physical and mental health. But when it comes to running 10 miles a week, there are benefits and risks that need to be taken into consideration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ve put together an in-depth guide to help you understand the potential impacts of running 10 miles a week on your body and overall well-being.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Running_10_Miles_a_Week_How_Running_Improves_Your_Health\"><\/span><b>Benefits of Running 10 Miles a Week: How Running Improves Your Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The positive side effects that may come from this type of workout are as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Build_Stronger_Bones\"><\/span><b>Build Stronger Bones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to a study by the <\/span><i><span style=\"font-weight: 400;\">University of Missouri, <\/span><\/i><span style=\"font-weight: 400;\">researchers found that high-impact activities, such as running, can increase and prevent loss of bone mineral density (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2009\/02\/090227080005.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A more recent study in the <\/span><i><span style=\"font-weight: 400;\">Journal of Exercise Rehabilitation<\/span><\/i><span style=\"font-weight: 400;\"> revealed that long-distance runners have a higher percentage of serum osteocalcin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6416492\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Serum osteocalcin is a valid marker of bone turnover when the resorption and formation are coupled, and it\u2019s also a specific marker of bone formation when the formation and resorption are uncoupled (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3681044\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Good_for_the_Heart\"><\/span><b>Good for the Heart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is a form of cardio\/aerobic exercise. These types of workout use the repetitive contraction of large muscle groups to get your heart beating faster and are arguably the most beneficial type of exercise for your cardiovascular system. A stronger heart can pump blood and oxygen throughout your body efficiently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A review in the <\/span><i><span style=\"font-weight: 400;\">Journal of the American College of Cardiology<\/span><\/i><span style=\"font-weight: 400;\"> showed that people who run regularly are less likely to die from cardiovascular disease than those who lead more sedentary lifestyles (<\/span><a href=\"https:\/\/www.jacc.org\/doi\/10.1016\/j.jacc.2014.04.058\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Good_for_Mental_Health\"><\/span><b>Good for Mental Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While many people may link the benefits of running 10 miles a week to physical benefits such as a trimmer figure or bigger leg muscles, very few are aware that running has incredible benefits for your mental health. According to <\/span><i><span style=\"font-weight: 400;\">WebMD, <\/span><\/i><span style=\"font-weight: 400;\">the hormones endorphins and serotonin are released into the body (<\/span><a href=\"https:\/\/www.webmd.com\/depression\/exercise-depression\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Endorphins are said to act on the opiate receptors in our brains, reducing pain and boosting pleasure, which results in a feeling of well-being. At the same time, serotonin, which is also known as the \u201chappy hormone\u201d, plays a key role in staving off anxiety and depression as it helps stabilize your mood and boost feelings of well-being and happiness (<\/span><a href=\"https:\/\/www.webmd.com\/depression\/exercise-depression\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevent_Osteoarthritis_Especially_in_the_Joints_and_Knees\"><\/span><b>Prevent Osteoarthritis (Especially in the Joints and Knees)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in 2017 in the <\/span><i><span style=\"font-weight: 400;\">Arthritis Care &amp; Research Journal<\/span><\/i><span style=\"font-weight: 400;\"> debunked this myth by stating that running poses no increased risk of symptomatic knee osteoarthritis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27333572\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). An older study in the <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sports &amp; Exercise <\/span><\/i><span style=\"font-weight: 400;\">journal involving over 74,000 participants found that people who run often and for longer distances are half as likely to suffer from knee osteoarthritis than those who do not (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23377837\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running is also a great way to lose weight as it burns a lot of calories in a very short amount of time. It&#8217;s a great way to meet people and make friends, it\u2019s a great stress reliever (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1074742718300042?\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7663387\/\"><span style=\"font-weight: 400;\"> 1<\/span><\/a><span style=\"font-weight: 400;\">), and it may even reduce your risk of certain types of cancer (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/132\/11\/3456S\/4687180\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"running 10 miles a week\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Running_10_Miles_and_Not_Losing_Weight\"><\/span><b>Why Am I Running 10 Miles and Not Losing Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all know it, and everyone swears by it. When you work out, you lose weight. Running is one of the most commonly known (and used) exercises and has incredible results regarding losing weight. But how come you\u2019re not seeing any results after doing your best and dedicating yourself to running 10 miles a week? What could be the problem?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although this may seem like a unique problem to you, you may be surprised to learn that many people face the confounding problem of not losing weight when working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some reasons for this:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Too_Much\"><\/span><b>Eating Too Much<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The one cardinal rule of weight loss is to eat on a<a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\"> calorie deficit<\/a>. Remember, you cannot outrun a bad diet. Whether you run three miles a week, 10 miles a week, or as much as 20 miles a week, as long as you\u2019re eating more calories than you\u2019re burning on your run, you won\u2019t lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To counter this, get a calorie tracker to help you keep track of how much food energy intake you consume and burn in a day. This helps keep you in a deficit, which when combined with working out should lead to fat and weight loss.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Too_Little\"><\/span><b>Eating Too Little<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, a calorie deficit is a surefire way to help you lose weight. However, if your deficit is too high, this will counteract your weight loss efforts. This is because a calorie deficit is a meal\/eating plan where you give your body fewer calories than it burns in a day. Basically, you\u2019re giving it less fuel than it needs to run in a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once this happens, your body turns to the stored fat in your body and burns that as fuel to keep you going and all your organs functioning in tip-top shape. However, when you cut your calories too much, your body can \u201cfreak out\u201d and think that you\u2019re in danger of dying. This then makes your body hold on to all the fat in order to keep itself alive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is better known as<\/span><a href=\"https:\/\/betterme.world\/articles\/is-starvation-mode-real\/\"><span style=\"font-weight: 400;\"> starvation mode<\/span><\/a><span style=\"font-weight: 400;\">, aka metabolic damage, and is your body&#8217;s natural physiological response to long-term calorie restriction. It\u2019s your body responding to low energy availability (reduced calorie intake) by reducing its energy expenditure (slowing down its metabolism (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ijo2010184\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that the optimal calorie deficit for weight loss is 500 to 1,000 calories a day, or 3,500 to 7,000 calories a week (<\/span><a href=\"https:\/\/www.jandonline.org\/article\/S2212-2672(14)00111-7\/fulltext\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). A person&#8217;s daily food energy intake is determined by their age, sex, height, weight, and level of physical activity, and if you\u2019re running 10 miles a week, make sure to account for this too as you calculate your perfect deficit for weight loss.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_All_the_Wrong_Foods\"><\/span><b>Eating All the Wrong Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/betterme.world\/articles\/90-day-diet\/\"><span style=\"font-weight: 400;\"> healthy weight loss diet<\/span><\/a><span style=\"font-weight: 400;\"> consists of all five main food groups, which are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain foods and products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Different vegetables and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meat, fish, poultry, eggs, nuts, and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy and dairy products (or plant-based for lactose-intolerant people and vegans)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your diet lacks such foods and is filled with overly-processed foods, sugary drinks, and other unhealthy food options, the chances are that you\u2019ll be running 10 miles a week and not losing weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Cross-TrainingRunning_Too_Much\"><\/span><b>Not Cross-Training\/Running Too Much<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The fact that you\u2019re already running is a great nod to your fitness and general health. However, running 10 miles a week may be too much for your body, particularly if you\u2019re a beginner. Doing too much cardio puts your body in a catabolic state, where instead of using glucose to fuel you, it turns to your tissues and muscles and burns them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve just been doing cardio without lifting weights, you could have even less muscle once your body goes into this state. Remember that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle mass burns more calories than fat mass and weightlifting helps you burn calories for long periods, even when at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catabolism triggers hormones, such as cortisol and glucagon, which raise levels of glucose and fatty acids in the body (<\/span><a href=\"https:\/\/courses.lumenlearning.com\/boundless-ap\/chapter\/metabolic-body-states\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), making it harder for you to lose weight or even trigger weight gain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To counter these issues, make sure you dedicate some days in your running 10 miles a week <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\">workout plan<\/a> to cross-train and do a workout that isn\u2019t running, such as yoga, weightlifting, cycling, or swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other factors that could be contributing to your lack of weight loss even while running 10 miles a week could include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lacking enough sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hitting a<\/span><a href=\"https:\/\/betterme.world\/articles\/weight-loss-plateau\/\"><span style=\"font-weight: 400;\"> weight loss plateau<\/span><\/a><span style=\"font-weight: 400;\"> (particularly if you\u2019ve been on this 10 miles a week plan for a while)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being under too much stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lacking <\/span><a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"><span style=\"font-weight: 400;\">rest days<\/span><\/a><span style=\"font-weight: 400;\"> on your running 10 miles a week workout plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inaccurate bathroom scales. Bathroom scales only measure total weight without taking into consideration that weight doesn\u2019t only come from fat but also internal organs, bone mass, water weight, blood and tissue, muscle mass, etc. So this could be a reason why the scale isn\u2019t changing, even though you\u2019ve been consistent with a calorie deficit and exercise. You could be gaining muscle mass while losing fat at the same time but the scale will only reflect the weight you\u2019ve gained.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Running_10_Miles_a_Week_Good_Risks_of_Running_Too_Much\"><\/span><b>Is Running 10 Miles a Week Good? Risks of Running Too Much<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When compared to elite and ultrarunners, who cover respective distances of 120 and 150 miles a week, running 10 miles a week can seem like child&#8217;s play, and you may be tempted to give it your all week after week. While this dedication is commendable, as a beginner, this constant effort may be a little much for your body, particularly during the first few weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest risk that comes from running too much or overdoing it with any form of exercise is overtraining. Also known as<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\"><span style=\"font-weight: 400;\"> overtraining syndrome<\/span><\/a><span style=\"font-weight: 400;\">, this is a problem that occurs when an athlete (or any other regular person) trains too much without rest. Those who end up overtraining are people who insist on working out even when they\u2019re completely burned out, which has been found to lead to fatigue, a decline in performance, and other undesirable symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some overtraining signs to look out for while running 10 miles a week include (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1941738111434406\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.hss.edu\/article_overtraining.asp\"><span style=\"font-weight: 400;\"> 10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decreased Performance.<\/b><span style=\"font-weight: 400;\"> If you\u2019re constantly unable to cover your usual distance, it may be time to take a step back and evaluate your exercise practices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plateaued Progress. <\/b><span style=\"font-weight: 400;\">You no longer see any gain signs or no longer lose weight even if you\u2019re keeping up with your rigorous schedule.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Unusual Post-Workout Muscle Soreness. <\/b><span style=\"font-weight: 400;\">Especially if the pain\/soreness lasts long after your run.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Loss of Appetite. <\/b><span style=\"font-weight: 400;\">Mostly because of overtraining, which causes a hormonal imbalance that affects your hunger and satiety hormones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insomnia or an Inability to Stay Asleep<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lethargy, Decreased Motivation, and Moodiness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some experts also claim that running too much can be bad for your heart, as it may lead to the thickening of the heart tissue, resulting in fibrosis or scarring, which can further cause atrial fibrillation or an irregular heartbeat. They further state that it may lead to oxidative stress, which can cause the hardening of plaque in the arteries, a condition that is known to lead to heart attacks. However, this warning was given to people who run 20 miles or more per week (<\/span><a href=\"https:\/\/www.npr.org\/sections\/13.7\/2016\/09\/14\/493803246\/is-running-good-or-bad-for-your-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid the risk of overtraining, make sure your running plan\/schedule has at least one or two rest days per week. You should also pace yourself. If running 10 miles a week leaves you feeling too tired, try reducing the miles, then gradually increasing the distance you cover by no more than 5 to 10 percent per week. Going any faster than this will most likely result in an injury (<\/span><a href=\"https:\/\/bmjopensem.bmj.com\/content\/3\/1\/e000265\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Will_You_Lose_Running_10_Miles_a_Week\"><\/span><b>How Much Weight Will You Lose Running 10 Miles a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering, \u201cwill running just 10 miles a week lead to weight loss?\u201d the answer is most likely yes. However, we cannot say exactly how much weight you can lose while on this plan. Remember, because all people and bodies are unique, we all lose weight at different speeds and rates.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_it_Take_Me_to_Lose_10_Pounds_Running_9_Miles_a_Week\"><\/span><b>How Long Will it Take Me to Lose 10 Pounds Running 9 Miles a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re running and eating at a healthy calorie deficit, it may take you anywhere between 5 and 10 weeks to lose 10 pounds. Remember that healthy weight loss means losing a pound or two a week. Anything more than this is most probably just water weight.<\/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\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"running 10 miles a week\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_running_10_miles_a_week\"><\/span><strong>Can you lose weight running 10 miles a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can definitely lose weight by running 10 miles a week. However the following should go hand in hand with your running (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/runners-diet\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating a healthy diet: <\/b><span style=\"font-weight: 400;\">Running alone is not enough to lose weight. You need to create a calorie deficit by consuming fewer calories than you burn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance training:<\/b><span style=\"font-weight: 400;\"> Incorporating strength training into your exercise routine can help increase muscle mass, which can boost your metabolism and help with weight loss.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency:<\/b> Consistently running 10 miles a week and following a healthy diet is the key to sustainable weight loss.<\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_miles_do_I_need_to_run_per_week_to_stay_healthy\"><\/span><strong>How many miles do I need to run per week to stay healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-10\/PAG_ExecutiveSummary.pdf\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This equates to approximately 20-30 minutes of running at a moderate pace, five days a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following is a sample running plan that can help you meet the recommended physical activity guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> 30 minutes of moderate-intensity running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Rest day or cross-train with low-impact activities such as swimming or cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> 30 minutes of moderate-intensity running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Rest day or strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">30 minutes of moderate-intensity running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Rest day or cross-train with low-impact activities such as yoga or Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">45 minutes of moderate-intensity running<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that these are general guidelines and may vary depending on your fitness level and individual goals. It\u2019s always recommended to consult a healthcare professional before you start any new exercise routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_running_reduce_belly_fat\"><\/span><strong>Can running reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Running won\u2019t specifically target belly fat. Spot reduction, or targeting specific areas of fat, is not possible. However, running will contribute to overall weight loss through:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie burning:<\/b><span style=\"font-weight: 400;\"> Running is a high-intensity exercise that can burn a significant amount of calories in a short amount of time. This contributes to creating a calorie deficit and overall weight loss (<\/span><a href=\"https:\/\/www.npr.org\/sections\/13.7\/2016\/09\/14\/493803246\/is-running-good-or-bad-for-your-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle building:<\/b><span style=\"font-weight: 400;\"> Running engages various muscles in the body, including the core muscles, which can help tone and strengthen them over time (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2009\/02\/090227080005.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducing stress levels:<\/b><span style=\"font-weight: 400;\"> Chronic stress has been linked to increased abdominal fat. Regular running can help reduce stress levels and potentially contribute to reducing belly fat (<\/span><a href=\"https:\/\/www.webmd.com\/depression\/exercise-depression\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Through a combination of calorie burning, muscle building, and stress reduction, running can contribute to reducing overall body fat, including belly fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_a_10-mile_run_burn\"><\/span><strong>How many calories does a 10-mile run burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to Harvard Health Publishing, the average person burns approximately 100 calories per mile while running (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/simple-math-equals-easy-weight-loss\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This means that a 10-mile run can burn approximately 1,000 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the following factors will also influence the number of calories burned:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body weight:<\/b><span style=\"font-weight: 400;\"> The more you weigh, the more calories you\u2019ll burn while running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Running pace:<\/b><span style=\"font-weight: 400;\"> Running at a faster pace can increase the number of calories burned per mile.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Terrain and elevation:<\/b><span style=\"font-weight: 400;\"> Running on an incline or uneven terrain can increase the intensity of your run and therefore burn more calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individual fitness level:<\/b> The fitter you are, the more efficient your body becomes at running and therefore may burn fewer calories.<\/li>\n<\/ul>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/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 10 miles a week can be a valuable part of a weight loss plan, but it shouldn&#8217;t be your sole strategy. A well-rounded approach that includes a balanced diet, strength training, and consistency in your exercise routine is essential for sustainable weight loss. Factors such as age, genetics, and overall fitness also significantly impact the effectiveness of any weight loss plan. Consulting healthcare professionals can provide you with personalized guidance to ensure your plan is safe and effective. Ultimately, consistency and a holistic approach to health and fitness are essential for achieving and maintaining your weight loss goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you choose to start running 10 miles a week, what will happen to your body? Would this routine be sustainable, and is it a safe and viable, long-term weight loss plan? Running has been a popular form of exercise for centuries, with numerous benefits to both physical and mental health. But when it comes [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":61852,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[122,246],"class_list":["post-31742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-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>Is Running 10 Miles A Week Good For You? Benefits &amp; Risks Explained - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 RUNNING 10 MILES A WEEK \u27a4 good for you? Check out this article to learn the health and physical benefits and the risks of such a workout 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=\"Is Running 10 Miles A Week Good For You? Benefits &amp; Risks Explained\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 RUNNING 10 MILES A WEEK \u27a4 good for you? Check out this article to learn the health and physical benefits and the risks of such a workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/\" \/>\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\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\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, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 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-10-miles-a-week\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Is Running 10 Miles A Week Good For You? Benefits &#038; Risks Explained\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/\"},\"wordCount\":2187,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you choose to start running 10 miles a week, what will happen to your body? Would this routine be sustainable, and is it a safe and viable, long-term <a href=\\\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\\\">weight loss<\/a> plan?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Running has been a popular form of exercise for centuries, with numerous benefits to both physical and mental health. But when it comes to running 10 miles a week, there are benefits and risks that need to be taken into consideration.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We've put together an in-depth guide to help you understand the potential impacts of running 10 miles a week on your body and overall well-being.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Benefits of Running 10 Miles a Week: How Running Improves Your Health<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The positive side effects that may come from this type of workout are as follows:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Build Stronger Bones<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">According to a study by the <\/span><i><span style=\\\"font-weight: 400;\\\">University of Missouri, <\/span><\/i><span style=\\\"font-weight: 400;\\\">researchers found that high-impact activities, such as running, can increase and prevent loss of bone mineral density (<\/span><a href=\\\"https:\/\/www.sciencedaily.com\/releases\/2009\/02\/090227080005.htm\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/\",\"name\":\"Is Running 10 Miles A Week Good For You? 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Benefits &#038; Risks Explained\"}]},{\"@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. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is Running 10 Miles A Week Good For You? Benefits & Risks Explained - BetterMe","description":"Is \u2605 RUNNING 10 MILES A WEEK \u27a4 good for you? 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Check out this article to learn the health and physical benefits and the risks of such a workout routine.","og_url":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1024x576.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Is Running 10 Miles A Week Good For You? Benefits &#038; Risks Explained","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/"},"wordCount":2187,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you choose to start running 10 miles a week, what will happen to your body? Would this routine be sustainable, and is it a safe and viable, long-term <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\">weight loss<\/a> plan?<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=running_10_miles_a_week\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Running has been a popular form of exercise for centuries, with numerous benefits to both physical and mental health. But when it comes to running 10 miles a week, there are benefits and risks that need to be taken into consideration.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We've put together an in-depth guide to help you understand the potential impacts of running 10 miles a week on your body and overall well-being.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Benefits of Running 10 Miles a Week: How Running Improves Your Health<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The positive side effects that may come from this type of workout are as follows:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Build Stronger Bones<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">According to a study by the <\/span><i><span style=\"font-weight: 400;\">University of Missouri, <\/span><\/i><span style=\"font-weight: 400;\">researchers found that high-impact activities, such as running, can increase and prevent loss of bone mineral density (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2009\/02\/090227080005.htm\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/","url":"https:\/\/dev.betterme.world\/articles\/running-10-miles-a-week\/","name":"Is Running 10 Miles A Week Good For You? 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