Running a mile per day for a 30-day period has become a popular fitness challenge among workout enthusiasts and beginners.
Content creators on visual platforms, such as YouTube and TikTok, have documented their attempts and quantifiable results with millions of viewers, which have inspired many to partake in the challenge, according to comments and response videos shared on social media.
Fitness experts agree that participating in a running-focused fitness challenge certainly has health benefits, including cardiovascular improvements and potential weight loss, but there are risks that must be weighed before exercisers start an ambitious running program.
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Other potential benefits a new runner could experience include improved quality of life and longer lifespan, reduced risk of diseases, such as heart disease, cancer and diabetes, and improved mental health and sleep quality, Hinshaw said.
Chris Hinshaw is the founder of AerobicCapacity.com, and he’s an endurance coach to CrossFit athletes. (Chris Hinshaw)
“Running a mile a day may lead to an increase in red blood cell volume, which can result in an additional increase in the blood’s oxygen-carrying capacity,” Hinshaw told Fox News Digital.
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Running is an exercise that improves cardiovascular health, including lung function, oxygen intake and outtake and heart rate. (iStock)
“Assuming the runner progresses normally, we must ultimately vary the stimulus of their workouts to drive additional adaptations and reduce the risk of injuries from running at the same repetitive pace,” Hinshaw said.
Routine changes runners can add to improve performance and sustain progress include increasing speed over time, varying speeds during a mile run, running intervals, using weights or running on hills and pursuing a maximum effort mile, according to Hinshaw.
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“Your body will adapt how you can recruit type-two muscle fibers in a much more efficient way, you’ll be able to utilize stored glycogen and activate your anaerobic glycolysis system,” he said.
Other health benefits runners see include balanced stress levels, improved breathing, lowered water retention, strengthen ligaments and bones, maintained blood pressure and cholesterol levels and lower rates of depression, according to Toro.
“When you are done with your run, perform a good cooldown static stretch, which will squeeze out the lactic acid,” Toro said.
You get better the more you do it
Nick Bare, an Army Infantry veteran, fitness author and influencer from Texas who has more than 2 million followers, said running a 30-day one-mile challenge might sound daunting to someone unfamiliar with cardiovascular training. Still, it could provide a “life-changing experience.”
“To put the distance in perspective, one mile is about 1,500 steps,” Bare told Fox News Digital. “You may have heard about the recommended 10,000 steps a day, so 1,500 is a relatively small portion of that.”
Running has also been found to significantly increase maximal oxygen uptake, high-density lipoprotein (HDL) cholesterol and confidence, according to Bare, the founder and CEO of Bare Performance Nutrition, a supplement and fitness apparel company.
Over-training isn’t a major concern for mile-long runs, though soreness can occur for people who are new to the activity, Bare said.
A mile is a unit of measurement that’s equivalent to 5,280 feet. The distance can typically be completed in nine to 15 minutes by noncompetitive runners, according to Healthline. (iStock)
“If you are brand-new to running and one mile straight isn’t doable, that’s OK,” he continued. “Begin with a run-walk approach by running as long as you can, taking a break to walk and then picking up running again when you feel ready. [This] strategy is a great way to get started and also allows you to ease into the new style of training.”
“One could expect to see some weight loss as well as improved stress levels and improved sleep,” Butler added.
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Butler warned that new runners should be mindful of their running gait, the way a person’s running stance and foot swing work together, and their nutritional needs.
“Everyone starts somewhere, and pushing yourself too hard too fast can result in common injuries and complaints like shin splints and soreness,” MacPherson told Fox News Digital.
Rachel MacPherson is a personal trainer and pain-free performance specialist in Nova Scotia, Canada. She’s certified by the American Council of Exercise and is a contributor to the Garage Gym Reviews Expert Panel. (Rachel MacPherson)
MacPherson recommends running for a few minutes and slowing to a walk until one’s heart rate and breathing steadies before attempting to run again.
“Each day, try to run a bit longer with shorter walking periods,” MacPherson said. “Soon enough, you will be running the entire mile. If you are new to running, don’t worry about your speed, just focus on breathing correctly and taking your time.”
Improve blood sugar regulation and calorie burning
Matt Claes, the founder and head coach at Weight Loss Made Practical, a personalized weight loss coaching company headquartered in Mechelen, Belgium, said running a mile per day can result in a variety of internal processes that may make a person stronger and fitter over time.
“Some results you can expect from this running challenge include better leg muscle endurance, stronger joints, better cardiovascular health, meaning one gets out of breath less easily, better insulin sensitivity, meaning better blood sugar regulation and better bone density,” Claes said.
Matt Claes is the head coach and founder of Weight Loss Made Practical, a personal coaching company that was designed to help busy people lose weight and keep it off. (Matt Claes)
Running is a physical exercise that burns calories, and when combined with healthy eating habits, it can result in weight loss, according to Claes.
Twisting an ankle is a possible injury new runners can experience when surrounding muscles aren’t strong enough to support a distance run.
An elliptical is a stationary exercise machine that’s found in home and commercial gyms. The standup machine’s footholds and handlebars simulate walking, running and stair climbing while alleviating pressure on joints. (iStock)
Claes recommends other cardiovascular workouts like cycling, swimming, the elliptical and similar gym machines for inexperienced or injury-prone runners because these options are likely to “help you get in shape with less injury risk.”
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