Benefits of Running 7 Miles a Day: Tips to Get Started

Beginners and advanced runners who want to increase their daily distance consider running 7 miles daily. This is an excellent form of exercise that has numerous health benefits. It can improve your physical and mental health while boosting your running performance.

How long does it take to run 7 miles? Why do you need to run 7 miles, and how do you do it without stopping? Is running 7 miles a day too much for beginners? This article will discuss some of the benefits of running 7 miles daily and how it can improve your overall well-being and running form. Want to know all the details? Let’s figure it out together!

Is Running 7 Miles a Day Suitable for Beginner Runners?

Running 7 miles a day is a good choice for experienced runners who are used to hard work. Beginner runners should consider shorter daily runs to avoid possible injury. You need to increase the weekly distance by no more than 10% of the previous week.

Is 7 Miles a Long Run?

How far is 7 miles? Whether 7 miles is considered a long run depends on your experience. The average number of steps in 7 miles varies depending on stride length and terrain, but a rough estimate is around 10,000 to 11,000 steps. Tracking your steps can be helpful in monitoring your progress and keeping yourself motivated when incorporating a 7-mile daily run into your routine.

Running 7 miles may be challenging for some people, while for others, it may be a relatively easy distance to run. It’s essential to listen to your body and gradually build up your endurance.

For beginner runners, 7 miles is generally considered a long distance. If you’re starting, it’s recommended that you begin with shorter distances and slowly increase your mileage over time. This will help you avoid injury and burnout and allow your body to adapt to the new distance.

As you become more experienced with running, 7 miles are no longer challenging for you. At that point, consider increasing your distance even further and add other forms of exercise into your routine to continue strengthening your body.

Why Would You Run 7 Miles A Day?

Running is one of the most effective ways to maintain good health. Even if it may seem daunting, running has numerous benefits that make it useful. Let’s discuss four reasons for choosing to run 7 miles a day.

1. Lose Weight

Is running 7 miles a day good for weight loss? One of the most common reasons people run is to lose weight. Running is an effective way to burn calories and shed extra pounds. Running 7 miles a day to lose weight can help you burn up to 1000 calories, depending on your weight and running pace. To lose weight, you need to burn more calories than you consume, and running is an excellent way to achieve this.

2. Burn Extra Calories to Maintain Weight

Another reason why people run 7 miles a day is to maintain their weight. Running is a great way to burn calories and speed up your metabolism. After a run, your body continues to burn calories at a higher rate, even when resting. This means that running 7 miles a day can help you to maintain a healthy weight and avoid gaining extra pounds.

3. Good Cardio Workout

Running 7 miles a day is an excellent way to get a good cardio workout. It is essential for maintaining good heart health and reducing the risk of heart disease. Cardio workouts can also help to improve your lung capacity, boost your immune system, and reduce stress levels.

4. Preparing for a Marathon

Finally, running 7 miles a day is an excellent way to prepare for a marathon. Marathon training requires a lot of dedication and hard work, and running 7 miles a day can help you to build up your endurance and improve your running form.

7 miles can be an intermediate distance that you need to get used to before gradually increasing and preparing for a marathon. If you can cover this distance with ease, then it will be comfortable for you to increase your running distance by 10% every week and prepare your body for the demands of a marathon.

Benefits of Running 7 Miles a Day

People make cardio workouts outside

1. Good Physical Health

One of the most significant benefits of running 7 miles a day is improved physical health. Running helps to strengthen your heart and lungs, which can help reduce your risk of developing cardiovascular diseases, such as heart attack and stroke. Running can also help you burn calories and lose weight, which can positively impact your overall health.

2. Better Mental Health

Another benefit of running is improved mental health. Researches show that running can reduce anxiety, stress, and depression and can even help to enhance your memory and cognitive function. It can also help you sleep better, having a significant impact on your mental health and overall well-being.

3. Increased Endurance

Whether you’re an athlete looking to improve your performance or increase your energy levels, running 7 miles a day can help you achieve your goals. It can also help to increase your endurance levels. By challenging yourself to run longer distances, you’ll be able to build up your stamina, which can help you perform better in other areas of your life.

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What Is a Good Time for a 7-Mile Run?

How many minutes is 7 miles run? The time taken for a 7-mile run depends on age, fitness level, gender, pace, and terrain. For beginners, a good time for a 7-mile run would be around 60 to 75 minutes for men and 70 to 85 minutes for women.

For experienced runners, a good time for a 7-mile run is about 45 to 55 minutes for men and 55 to 65 minutes for women. It is important to remember that these are just numbers, and they may vary based on personal capabilities and training levels.

7 Tips to Run 7 Miles Without Stopping

If you’re interested in incorporating this distance into your routine, here are some tips to help you get started and improve your 7 mile run time:

A woman running outside in the city

1. Set Small Goals

If you’re not used to running long distances, it’s important to start small and gradually build up your endurance. Begin with shorter runs and gradually increase the distance over time (5-10% every week). This will help you avoid injury and burnout.

2. Pick Good Running Shoes

Investing in a good pair of running shoes is essential if you want to avoid injury and discomfort. Look for shoes that provide good support and cushioning and are designed for running.

Our Recommendation

PUMA Deviate Nitro 2 Running Shoes

PUMA Mens Deviate Nitro 2 Run 75 Running Sneakers Shoes

This shoe provides speed with comfort. Boasting Nitro foam and Run 75 tech for an energizing and smooth running experience.

  • Sole Material: Lightweight and responsive foam.
  • Outsole (tread feature): Durable rubber with strategic traction.
  • Special Features: Nitro foam for energy return, Run 75 technology for a smooth ride.
PUMA Deviate Nitro 2 Running Shoes

3. Stay Hydrated

Staying hydrated is crucial when running long distances. Be sure to drink plenty of water before, during, and after your run to keep your body hydrated and prevent cramping.

4. Fuel Your Body Properly

Eating a healthy, well-balanced diet can help you fuel your body properly for your daily runs. Be sure to eat a light meal or snack that includes carbs and protein (some fruits, oats, or sports energy bar) before your run to provide your body with the energy it needs.

5. Listen to Your Body

It’s important to listen to your body when running long distances. If you feel any pain or discomfort, slow down, continue walking, or take a break. Don’t forget about 1-2 rest days a week. Pushing yourself too hard can lead to high injury risk and burnout.

6. Add Cross-training

You can improve your running performance if all the muscles in your body are strong and resilient. To do this, you should add strength training 1-2 times a week and engage in other types of physical activity.

7. Make Running a Habit

Incorporating running into your daily routine can help make it a useful habit. Choose a specific time each day for your run and stick to a strict schedule.

Frequently Asked Questions about the Benefits of Running 7 Miles a Day

Is 7 Miles Long Enough for a Long Run In Half Marathon Training?

A half marathon is 13.1 miles long, so running 7 miles would not be long enough for a long run in half marathon training. During half marathon training, it is recommended to gradually increase the distance for your long runs until you can comfortably run 13.1 miles.

How Many Calories to Eat When Running 7 Miles?

The number of calories burned during a 7-mile run varies based on weight, age, gender, and pace. On average, a person weighing 150 pounds can burn around 700 to 800 calories while running 7 miles a day. So you need to add about 700 calories daily to maintain your current weight.

Conclusion: Unveiling the Transformative Rewards of Running 7 Miles a Day

Running 7 miles a day is not only a great way to improve your health but also to challenge yourself and push your limits. It is a simple yet effective exercise that can help you lose weight, build endurance, and stay fit.

If you are new to running, start slowly and gradually increase your distance. You can begin with a brisk walk or jogging and gradually increase the pace and distance. With consistent practice, 7 miles will become easier and can make a part of your running routine.

If you are an experienced athlete, running 7 miles a day can be a good step towards further achievements. So, put on your running shoes and start your journey!

Have you ever tried running 7 miles without stopping? Tell us about it in the comments below.

Also read:


  1. The 9 Best Fitness and Exercise Apps for 2023 // Healthline: https://www.healthline.com/health/fitness/top-iphone-android-apps
  2. Comparative study of lung functions in swimmers and runners // PubMed: https://pubmed.ncbi.nlm.nih.gov/23029972/
  3. The Positive Effects of Running on Mental Health // PubMed: https://pubmed.ncbi.nlm.nih.gov/32970641/
  4. Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls // PubMed: https://pubmed.ncbi.nlm.nih.gov/23174473/

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