How Much Weight Loss Running 3 Miles A Day

Running 3 miles a day can be a great way to kickstart your weight loss journey. When I first started running, I was amazed at how quickly I started seeing results. In this article, I want to share with you what I’ve learned about weight loss from running 3 miles a day.

Benefits of Running 3 Miles a Day

Running is a fantastic form of cardiovascular exercise that can help you burn a significant number of calories. When you run, your body utilizes a large number of muscle groups, leading to an increase in your metabolic rate. This means that even after you’ve finished your run, your body continues to burn calories at a higher rate.

Additionally, running can help improve your overall fitness level, increase your endurance, and boost your mood. It’s a great way to de-stress and clear your mind after a long day.

Calories Burned

When it comes to weight loss, the number of calories you burn is crucial. On average, a person weighing around 160 pounds can burn approximately 300 calories by running 3 miles at a moderate pace. However, the actual number of calories burned varies depending on your weight, speed, and intensity of your run.

Combining Running with Healthy Eating

While running 3 miles a day can aid in weight loss, it’s essential to combine it with a healthy diet for optimal results. Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains is crucial for supporting your running routine and achieving your weight loss goals.

Staying Consistent

Consistency is key when it comes to seeing results from running. When I first started, I struggled to stay consistent with my runs, but once I made it a habit, the weight started to come off. It’s important to set achievable goals and gradually increase your distance and intensity over time.

Recovery and Rest Days

Rest and recovery are just as important as the running itself. Giving your body time to rest and repair is essential for avoiding injury and improving your overall performance. Make sure to incorporate rest days into your running schedule to allow your body to recover.

Consulting a Professional

Before starting any new exercise routine, especially if you have existing health conditions, it’s important to consult with a healthcare professional or a certified trainer to ensure that running is a safe and suitable exercise for you.


Running 3 miles a day can be an effective way to support your weight loss journey. With dedication, proper nutrition, and a balanced approach, you can achieve your weight loss goals while enjoying the numerous benefits that come with a regular running routine.