Here's Exactly What Happens to Your Body if You Run a Mile Every Day

Beth Ann Mayer

Woman lacing up sneakers to go for a run

As the weather starts to warm up, it's hard to leave your home in the morning without seeing someone out for a jog. Perhaps you are that person. We're not breaking new ground when we say that running can have significant health benefits. The oft-cited American Heart Association calls for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, and running is one of the suggestions.

"It’s fun, free and can be done anytime," says Dr. Alexey Tatusov, MD, a cardiologist at Hackensack Meridian Jersey Shore University Medical Center.

Even if running requires little equipment and can be done at any time, sticking with it (or any exercise) can be challenging. "The hardest part of any exercise routine is consistency," says Dr. Chris Karas, MD, of the Center for Spine Health at Cleveland Clinic. "Making an achievable goal that you can fit in and tolerate every day is a great first step."

How about running a mile per day, every single day? Dr. Karas says it can be an achievable goal. However, can running a mile a day keep the doctor away, or might it land you in physical therapy? After all, isn't rest important?  

Experts explain what happens to your body if you run a mile every day and whether it's even a good idea. 

Related: Here's What Happens to Your Body if You Exercise for 15 Minutes Every Day

What Happens to Your Body if You Run a Mile Every Day

Even short runs can have major benefits. One sizeable 15-year study of more than 55,000 American adults showed that five to 10 minutes of slow-pace running daily could reduce all-cause mortality and improve longevity.

"Running is a well-established practice for improving your cardiovascular fitness," Dr. Tatusov says. "What’s more, it reduces your chances of having a heart attack or stroke."

Yes, some research shows that running can increase heart attack risk, but those studies focus on long distances, like marathons. (It's worth noting cardiac events during marathons are rare, according to research.) Overall, regular runs (like those of a mile), can help the heart and offer other health benefits.

"Running also helps your muscles stay active and get the blood flowing throughout your body to improve blood circulation," explains Marshall Weber, CPT and owner of Jack City Fitness.

Weber says this perk can be especially beneficial for people who spend most of their days sitting at a desk for work. The benefits of running a mile regularly aren't just physical.

"Running relieves stress and anxiety...and may improve clarity and focus mentally," Gina M. Newton, MS, CPT, 200RYT, a certified personal trainer, women’s health advocate and coach.

Speaking of which, starting a streak of mile-long runs can be incredibly motivating. "It’s a gateway to more running," says Frankie Ruiz, the chief running officer at Life Time and the co-founder of the Life Time Miami Marathon.

When it comes to exercise, the American Heart Association breaks it down into two categories: moderate and vigorous intensity. What do they even mean? "Vigorous-intensity exercise is done with a high amount of effort and exertion, resulting in a high heart rate and more rapid breathing, making it hard to speak," explains Ruiz. "With moderate intensity, you should be breathing harder than if you were inactive while still being able to speak."

If you're doing a mile daily, does the intensity matter? Sort of. "Vigorous-intensity activity improves aerobic fitness more effectively than moderate-intensity activity, but both help lower mortality to the same extent," Dr. Tatusov says. "The bottom line is that physical activity, regardless of intensity, improves your heart health."

With that in mind, running a mile at a vigorous intensity (or at least starting your run that way) can increase injury risks. "Any high-intensity cardiovascular work should be carefully worked into with a long warm-up and a good cool down," Dr. Karas says. "So, if the goal is to run one mile, start slow. It's ok to progress to higher speeds as the run progresses, but the pace should always be conversational."

Related: The One Thing You Should Never, Ever Do if You're Over 60 and Want to Keep Your Heart Healthy

Risks of Running a Mile Per Day (and How to Reduce Them)

Speaking of injuries, there are risks to running a mile per day (or running in general).

"Like any exercise, running can lead to injury if you push too hard," Dr. Tatusov says. "Runners commonly report Achilles tendinitis, plantar fasciitis and stress fractures."

The good news is that many people can reduce their injury risks. "Strength work, foam rolling and stretching every time you run can help reduce risks of injury," Newton explains.

Starting slow also helps. "Walk a mile first," Weber says. "Walking a mile will help you prepare for running a mile. Next, start running tenths or quarters of a mile and walking in between. For instance, run for a quarter of a mile and then walk for a quarter of a mile. Continue to do this until you feel confident running the full mile and see how you do."

The one piece of equipment you do need for running is shoes, so invest in a good pair. "Wearing high-quality running shoes and changing them often is a must," Dr. Karas says. "For anyone running a mile a day, shoes should be changed at least every six months. Also, listening to your body and resting when you feel aches or pains and fatigue is a must."

Dr. Karas adds that some people should consult a provider before trying to run a mile per day. "Anyone with a heart or lung issue should consult a doctor before starting a running routine," Dr. Karas explains. "Running works the cardiovascular system and lungs in a way that could be higher risk in these individuals. Also, spine or joint issues can be made worse by running."

What About Rest Days?

Running has benefits, but experts say you're better off not doing a daily mile. The biggest reason? Rest. "I always recommend to my clients to take one to two days off per week," Weber shares. "This is important for physical rest and recovery but also mentally. If you take a couple of days off a week, you lower the risk of burning out on your fitness routine."

Remember, needing to rest isn't a weakness. "Even professional runners regularly take one day off per week," Dr. Karas explains. "In the long run, recovery is just as important as exercise if the goal is consistency and improvement."

Related: This Is the #1 Sign that You’re Drinking Enough Water, According to a Primary Care Physician

Is Running a Mile a Day Enough Exercise?

Running for short durations daily can be beneficial. Still, experts stress it shouldn't be the only exercise you do all week (and generally recommend against running a mile daily anyway). "You should definitely add some additional types of strength training to your workouts," Weber says. "Running a mile every day is a great start, but it’s not going to get you to reach your fitness goals alone."

Newton agrees. "Physicians have said they rarely see a multi-sport athlete but frequently see a single sport athlete," Newton says. "Incorporate foam rolling, yoga and absolutely strength training. You will for certain be a better runner because of the strength training. It also supports muscle building, bone support and repair and can ensure that your body is well balanced to carry body weight while running the mile."

Next up: This Is the One Ingredient You Should Absolutely Add to Your Coffee, According to a Cardiologist

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