Is Running 8 Miles A Day Good For You? Benefits, Drawbacks and Risks

Have you ever wondered what running 8 miles a day could do for you? The idea might seem daunting or exhilarating, depending on who you ask. But one thing’s for sure: incorporating this distance into your daily routine could transform your life in more ways than one.

Whether you’re chasing fitness goals, weight loss, or mental clarity, running 8 miles a day has become a beacon for endurance athletes and casual runners alike. Let’s lace up our sneakers and dive into what this journey looks like, step by step.

How Long It Takes To Run 8 Miles?

The time it takes to run 8 miles can vary widely depending on a few key factors: your running pace, fitness level, and even the day’s weather.

On average, if you’re running at a moderate pace of 10 minutes per mile, you can expect to finish 8 miles in about 80 minutes. However, this is not a one-size-fits-all situation.

For a beginner, aiming for a slower pace, perhaps around 12 minutes per mile, would be more realistic, taking roughly 96 minutes to complete the distance.

Conversely, more experienced runners might clock in at 8 minutes per mile or faster, finishing in just over an hour.

Related: Running 7 Miles a Day

Is Running 8 Miles A Day Good For You?

Running 8 miles a day can be beneficial, enhancing cardiovascular health and fitness, but it’s essential to match it with your body’s readiness and gradually adapt to prevent injuries.

man trying to run 8 miles on a empty road

While running 8 miles a day has its advantages, it’s crucial to weigh these benefits against potential drawbacks to ensure a balanced approach to your fitness journey.

Benefits of Running 8 Miles a Day

Improved Cardiovascular Health: Running long distances regularly strengthens your heart, allowing it to pump blood more efficiently. It can lower your risk of heart diseases by keeping blood pressure in check and improving your cholesterol levels.

Weight Management: Burning calories is a given with running, and 8 miles a day can significantly impact your weight loss or maintenance goals. On average, running one mile burns about 100 calories, meaning you could burn around 800 calories per run, depending on your weight and pace.

Mental Health Boost: Regular runners often talk about the “runner’s high,” a feel-good sensation post-run, thanks to the release of endorphins. Running can also help reduce stress, anxiety, and symptoms of depression.

Drawbacks of Running 8 Miles a Day

Time Commitment: Running 8 miles takes a considerable chunk of time, especially if you’re juggling a busy schedule. It could mean 1 to 2 hours out of your day, depending on your pace.

Risk of Overuse Injuries: Running is a high-impact activity. Without proper rest, nutrition, and cross-training, you risk stress fractures, shin splints, and other overuse injuries.

Risks of Running 8 Miles a Day

Overtraining Syndrome: Running too much without adequate recovery can lead to overtraining syndrome, where you see a decrease in performance, increased fatigue, and a higher risk of injury.

Joint Stress: Continuous long-distance running puts a lot of stress on your joints, especially your knees, hips, and ankles. It’s crucial to listen to your body and incorporate rest days and lower-impact activities into your routine.

Read: Running 6 Miles a Day

Running 8 Miles A Day for Weight Loss

a man holding his stomach with his hands and checking for weight loss

Running 8 miles a day can be a powerful tool for weight loss, as it helps you burn a significant number of calories. How many calories you burn depends on factors like your weight and pace. For instance:

  • A woman weighing 140 pounds might burn around 88 calories per mile, totaling about 704 calories for 8 miles.
  • A man weighing 180 pounds could burn approximately 115 calories per mile, which adds up to 920 calories over 8 miles.

These examples show that the heavier you are, the more calories you’ll burn through running, due to the increased energy required to move your body over the distance.

It’s crucial to combine this exercise with a nutritious diet and proper hydration to see the best results in weight loss.

Related: Running 4 Miles a Day

Is It Good To Walk 8 Miles A Day?

Walking 8 miles a day can do wonders for your health, like boosting your heart health and lifting your spirits. It takes around 2 to 2.5 hours, depending on your pace, so it’s a bit of a time investment.

But, even if you’re not used to lots of exercise, starting slow can help you avoid any aches and pains. Plus, walking is super friendly for all ages and fitness levels. Just make sure your shoes are comfy and enjoy the walk!

Read: Can I Lose Weight by Running 30 Minutes a Day?

Final Thoughts

In conclusion, running 8 miles a day has the potential to significantly improve your physical health, contribute to weight loss, and enhance mental well-being.

However, it’s vital to approach this challenge with a clear understanding of your body’s limits and readiness.

Gradually increasing your distance, paying attention to nutrition, and allowing for proper recovery are essential steps to avoid injury and achieve sustainable results.

Whether you’re looking to transform your body, boost your fitness, or simply find a new way to clear your mind, running 8 miles a day can be a rewarding journey. Remember, the most important step is the first one out the door.

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Yves Rudyard
Yves Rudyard

Yves Rudyard, the author behind, is a passionate endurance athlete and dedicated student based in Germany. With years of experience in running and a deep love for the sport, Yves brings insightful perspectives, expert tips, and inspiring stories to the world of running through his blog.

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