If you run a total of 3km per day as an exercise, your mood, health, running speed, stamina, endurance, control over breathing, and mental health improves. While running an average of 3km per day is good for your body, experts recommend that you should also take sufficient rest to make sure your body does not take the toll of that rigorous exercise.
Running every day for 3 km will increase your running endurance and help you take less time to run that distance. Furthermore, it will help you burn more calories, lose body fat and reduce your overall weight. It’ safe to run 3km because its within the recommended daily amount of exercise for an adult.
This article covers all the reasons why running 3km every day is beneficial for your body, in what ways it affects you, and what are the side effects of it.
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Should I Run 3km Every Day?
Yes, you should definitely run 3km every day if you do not have any significant injuries or health issues that may hinder your ability to exercise.
Even if you’re not training to become a professional athlete or runner, running 3km per day is an easy exercise to adapt to since all it takes is a little bit of your time, strength, and patience. Plus, the results are so very worth it.
What Will Happen if You Run 3km Every Day?
Exercising by running not only makes you healthier but also makes you more fit, in which case you’re more likely to perform better not only in school, but also at your work places since you will be more used to physical exertion now.
Not only that, but your legs also get stronger as well as the rest of your body, so do your lungs. Your lungs’ breathing capacity improves since it’s subjected to rigorous running which requires a lot of breathing in a short amount of time. For people with obesity problems, they may be able to reach their desired weight much quicker than they would’ve without running the 3km.
Along with an increase in stamina and muscle strength, there are other specific health benefits of running at least 3km per day. These benefits include; less obesity, lowering your risk of dying early, reduced risk of getting cancer, less risk of developing diabetes, less heart diseases, steady levels of cholesterol and blood pressure, and many more.
Did you know it takes the average runner around 25 minutes to run 3km. To discover the average time for 3km depending on your gender and age group, read this post.
Looking for a great 5km running plan? I’ve created a 6 week running/walking plan designed to get you up and running 5 km and beyond. If you want to get started today click here.
Is Running 3k a Day Good for Weight Loss?
On average, you burn between 210 and 300 calories running 3km non-stop and it takes an average of 3500 to lose one pound of body fat. Therefore, if you run 3km every day you can lose around 0.5 pounds of body fat each week.
Nevertheless, this number will be higher or lower depending on your weight, speed, and terrain. If you weigh more, you will burn extra calories because it takes more energy to move your body. If you run on a hilly terrain, you will also burn additional calories because it is more challenging to run uphill.
The following table shows you how much weight you can expect to lose if you run 3km everyday. The numbers obviously changed depending on your current body weight.
| Weight | Calories Burned For 3km Run |
| 160lbs | 189 calories |
| 170lbs | 198 calories |
| 180lbs | 213 calories |
| 190lbs | 222 calories |
| 200lbs | 237 calories |
| 210lbs | 246 calories |
| 220lbs | 258 calories |
| 230lbs | 273 calories |
| 240lbs | 282 calories |
| 250lbs | 297 calories |
Routine Before Starting Your Daily 3km Run?
Before you actually start your running exercises, there’s a few things that you should do. First of all, gather your supplies; 2 pairs of running shoes, socks, water, and jogging clothes. If you tend to fall a lot or plan on jogging in rocky terrain, also take some knee and elbow safety pads.
Secondly, set a goal that you need to reach or a schedule of how often you’re going to exercise. 3km is the standard procedure and the average distance recommended by experts at Health line if you want to get into running, but you can adjust that distance according to your stamina, goals and time.
We would not recommend running everyday but rather every other day as to not tire your muscles out and damage them beyond repair. Start off slow and steady until you’re sure that your body can handle the burden of running 3km every day. Also set your schedule to run in the early mornings so that you get enough time for the rest of your daily errands.
Have you got the right running gear to help you improve your running times? Check out my recommendation for the best running gear that I use.
Can I Do Other Exercise With Running?
Of course! It’s perfectly alright to add exercises before, after, or in between your runs, granted your body is fit enough to handle all that exercise. Warm ups like stretches, squats or bench presses are usually done before starting the exercise to get the blood pumping, and aerobics like cross training, pushups, Pilates, yoga can be incorporated during or after finishing your run.
My favourite alternative exercise to running is Peloton, here’s 21 reason why Peloton will help you lose weight.
Benefits of Running 3km Every Day
The question still remains, what actually happens if I run 3km every day? Your body goes through a lot of changes. While some changes are noticeable, some are not visible to the human eye, and after the pain of running 3km the first few days subsides, you’ll start to notice the following changes in your body:
- Shorter recovery time
- Stronger and firmer joints
- Gradual weight loss
- Increase in stamina
- Stronger legs and feet
- Faster running and shorter running time
- Healthier skin
- Less stress and tension
- More mental and physical energy
- Increased endurance
- Steadier heart rate
- Lower blood pressure
- More oxygenated blood
Pros of Running 3km Every Day?
Other than the pros mentioned above, we’ll be discussing the benefits of running 3km per day in detail. It strengthens your lower body, and all the exercise makes your body more elastic, which translates to a higher kinetic energy generation than normal.
Your core and back become more stabilized; the rigorous training of the arms and back muscles which are in constant motion while running trains them to move is a variety of ways, increasing the efficiency of your movement in daily life scenarios.
Running not only strengthens your bones, but also the joints surrounding your bones. This, in turn, improves your bone strength and density, which can help prevent arthritis in the future for the runner. Running is a weight-bearing physical activity which trains your bones to become stronger and firmer.
For clumsier people, running is a good exercise as it can improve their balance. Running is a sport where you’re constantly using your back and leg muscles in sync with one another, and so they develop a harmonious relationship of mutual reliance.
Is it Safe to Run 3km Daily?
Although running a 3km distance is safe for most people, those with lower body related injuries, or even back related injuries should not try to attempt rigorous running unless approved by their doctor. People with lung or heart diseases should also try to stay away from extensive running as it may make their condition even worse.
Safer as it may be for people with no diseases or history of injuries, there are also some cons related to running 3km every day:
- Risk of injuries
- Muscle exhaustion
- Body aches
- Pulled muscles, sprains and splints
- Overtraining and burnouts
Not ready to run 3km every day? Why not start with 2km and build your way to 3km.
What Will Happen If I Run 3km Every Day Summary
I hope you enjoyed my article on what happens if you run 3km every day and it inspires you to get your running shoes on and begin running.
Running 3km every day has a plethora of benefits for your body, including strengthening your lower body, increasing your stamina and endurance, and helping to prevent arthritis. While it is safe for most people, you should consult with a doctor before starting any running regiment if you have any preexisting conditions. There is also a risk of injuries when running, so it’s important to be aware of the signs of overtraining and take breaks as needed.
