What if i run 4 miles a day

Then, you can start whittling down the recovery interval by 30 seconds or even 15 seconds. Before you know it, you will be running 3 miles straight, and you will likely have saved yourself some pain in the process. Make sure you have a good warmup and cooldown.

So many injuries happen because of neglecting these processes. Before you start, spend 5—7 minutes mobilizing and warming up your body with rhythmic movement and gentle dynamic stretching. Deep stretching before a run can work against you, but exercises that mobilize the hips and activate the glutes, such as leg swings or side lunges, can prep your body for success. The time for deeper, more static stretching is after the run. Ease into the muscle and allow the muscle to relax while you stretch your legs, hips, and calves.

Take it easy on yourself. No one run will make or break you, but developing a love for the activity can give you lasting benefits. Running is easy to start, inexpensive to try, and a rewarding habit once established. Can you commit 30 days to develop a habit that your body may love for years to come? Interested in learning more about proper running gait and form? Here are the basics you need to know to improve endurance and reduce injury. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery.

Here are some guidelines on how to fuel…. Whether you go running in the morning, afternoon, evening — or even at all — ultimately comes down to personal preference. That said, there are a few…. Reducing your caloric intake to calories less than your weight-maintenance level translates to an additional pound lost every two weeks.

Exercise alone as a weight management strategy has the potential to produce modest weight loss if your diet is already at a healthy level. While four miles per week is a good start, adding mileage as your fitness improves increases your potential for weight loss. Adding other forms of exercise, such as walking, bicycling or swimming, to your fitness regimen is another option for maximizing the weight management benefits of exercise.

Check with your doctor before starting a running program if you have a history of heart or orthopedic problems. By Pam Murphy. Pam Murphy. If you want to know more check here. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews. Twitter RSS. Is Running 4 miles a Day Healthy? Know This. Last Updated: February 7th, Disclosure : As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you.

I may recieve a commission if you purchase something mentioned in this post. See more details here. On a side note, if you are planning to start running 4 miles a day, use a fitness watch that can record your heart parameters history.

This will help you to have quantified data to measure your progress. My preference will be Garmin Forerunner You may check here for deals and discounts. Will running 4 miles a day burn fat? Related: Running For Weight Loss: The Ultimate Guide Keeping all the other parameters the same, which is, you are not changing your diet, here is how much you may lose: If you are a man who weighs lbs, you will lose calories by running 1 mile at 6 mph.

So, it will not be a surprise if you lose more than 1 pound after weeks of running. Remember, not to go overboard and get injured. How much weight will I lose, if I run 4 miles a day daily? As was mentioned above, you will lose at least 1 pound 0. However, there are some caveats to that.

Caveat 1 Most of the beginner runner get overconfident with their running and starts to eat more. They think their workout will take care of these excess calories. However, this is not the case. As per Age and Distance Caveat 2 You run 4 miles a day regularly. After some time, you will observe that you are not losing weight. The reason is, your body has gotten used to running and it has accepted it as the new normal.

So, you will not lose weight unless you do the following. Change or intensify your workout. Instead, try some rowing.

Rowing is the exact opposite of running. Running by itself is a load-bearing exercise. However, rowing is a non-load-bearing exercise. Also, nowadays, they come at affordable prices. Caveat 3 Despite your best effort, you start gaining weight.

This is very dreadful for any runner who is trying to lose weight. In fact, performing a combination of cardio and strength training leads to greater weight loss than cardio-only exercise programs, according to a study in BMC Public Health.

When you first started running, it probably felt like the excess pounds just melted away. After a few weeks or months , however, your results suddenly stop coming. This could mean kicking up your speed a notch, extending your run another half-mile or mile or choosing a route with more hills. If you have a favorite 3-mile loop, Holland recommends simply reversing your direction.

In addition to switching up your usual running routine, be sure to recalculate your BMR every time your weight loss plateaus. Running offers plenty of great health benefits, from keeping your ticker strong to boosting your mood and quality of sleep. Lauren is a freelance fitness writer who specializes in covering running and strength training topics. She lives in Brooklyn Park, Minnesota, with her husband and their three dogs.