How Long Does it Take to Run 2 Miles? And How to Do It?

How Long Does it Take to Run 2 Miles? And How to Do It?

Running two miles without stopping is a great achievement and goal to go for. Perhaps you’ve already reached the 1-mile goal and are looking for the next thing to shoot for!

Or maybe you’re looking for a new daily run that will PUSH you whilst not being too difficult?

Either way, we’ve created this short guide that will help you to prepare yourself to run 2 miles. 

How Long Does It Take to Run 2 Miles?

If you are a beginner and walk parts of the way, it may take 25-30 minutes to jog 2 miles. 

If you can already go all the way without stopping, it usually takes about 20 minutes to run 2 miles (15-22 minutes). 

If you are a runner, you can run 2 miles in around 12 minutes.

Is it Hard to Run 2 Miles?

It’s not just a matter of running fast. It’s also about running-wise.

Many factors affect how long it takes to run two miles, including your age, weight, fitness level, and even your shoe size.

Running two miles is no easy feat if you are a beginner. It takes some training to be able to run 2 miles without stopping:

  • Start off slowly and work your way up until you reach your goal.
  • Make sure that you drink plenty of water while you exercise. Water helps prevent dehydration, which can lead to cramps and other injuries.
  • Try to eat healthy foods while you’re exercising. Ensure that you include protein, carbohydrates, and fats in your diet. These nutrients will give you energy and help you recover faster after working out.
  • Don’t forget to stretch before and after your workout. Stretching increases blood flow and improves flexibility. It also reduces the risk of injury.

Let’s lace up our running shoes and begin, shall we? 

But keep these things in mind to run safely and successfully:

1. Footwear

The first thing we’d like to stress is how important good footwear is when it comes to running.

Whilst it’s true you can run in any shoes, you need to make sure you select the right shoes to go running in.

This will help you to AVOID INJURY and lessen pain. 

In reality, appropriate shoes for running are the only piece of equipment you can find that can protect you from injuries.

They will offer your joints and the soles of your feet support that is essential.

Running is a stressful activity for your body, so you want to make sure you’re doing everything you can to help it.

Running shoes are made with a thick heel that helps to absorb impact and a shape that has been made to imitate the natural shape of your foot when running.

If you can, investing in a specialized pair of running shoes is bound to help you out and guard you against injury.

Getting a good pair of shoes will also mean you won’t need to keep buying new shoes when they wear out or break from repeated use. 

2. Staying Safe

As far as physical exercise goes, running is pretty safe! But you have to make sure you look after yourself and don’t try and do anything that will get you injured.

One mistake can be enough to destroy your progress, so it’s important to do less rather than more if it will guarantee further training sessions. 


Make sure you’re always aware of your surroundings! This isn’t just limited to cars as you cross the street, but also the terrain you’re running on.

For example, if there are jagged edges to the sidewalk, you’ll want to make sure you’re avoiding them. Else you could slip and injure yourself.

Of course, the nature of running is that you might not know the ground you’re approaching, but keeping a keen eye on the track in front of you is a great way to keep yourself safe. 

It’s also really important that you are visible, particularly at night.

Reflective clothing is widely available and will motorists, cyclists, and pedestrians to see you. When it comes to reflective clothing a little bit goes a long way!

3. Building Up To Your Goal

Now that we’ve gotten footwear and safety out of the way, we can discuss how you can slowly build up to 2 miles.

  • If you’ve never run before, it’s really important that you take it easy on your first sessions.
  • It’s unlikely you’ll be able to run 2 miles on your first time running, and even if you do you’re likely to injure or exhaust yourself.
  • The whole idea behind running is a slow build-up. Eventually, the 2 miles will seem attainable.

When starting out, you don’t need to run constantly. Mix walk and run. Each session, try to run a little bit more.

At first, don’t worry about how long a certain distance is taking you, first try to make that distance at a constant pace (remember, the key is to run slowly).

it is important to exercise regularly 2-3 times a week. But if you need to slow down then that’s okay also! Don’t stretch yourself too much to avoid injuries.

There are a variety of different smartphone apps that you can use to track your distance and pace when it comes to running.

Many of these apps are free. We recommend you download one and use it to keep attention to how far you’re running and how long it’s taking you.

You might find you’re running a lot further or faster than you previously thought, and if not, then it will be easier for you to start making some goals and progress. 

4. Reaching The 2 Miles

Running 2 miles is equal to 3.21 km and it’s a great achievement on your running journey. Eventually, the day comes when you will be close to running 2 miles.

How long this will be will vary depending on who you are and what your ability is, but if you’re running regularly then it will come. 

Once you realize you’re close – you can pick a date on which you will attempt to run 2 miles without stopping.

Keep your smartphone handy if you have an app to track your distance, and try to envision what it will be like to run this distance.

Once you’ve picked a date and you’re ready to go out running, set focus on your goal and try to run the two miles!

If you reach it this first time – great! Huge congratulations! If not – that’s no problem! You’ll get it next time!

If you find yourself falling short of your target then it just means that your body is not quite ready to run that distance.

After a few more sessions you’re bound to be ready. The most important thing to remember about running is that only you can set your own goals – don’t be down on yourself.

There is always another run to go on where you can push yourself further!

Is Running 2 Miles a Day Good Enough?

This is just the right amount of running to keep you going every day without getting too tired.

There is a reason why so many people swear to run 2 miles a day. As part of a daily running habit, it is an ACHIEVABLE distance that provides numerous health and mental benefits.

  • If your goal was to lose weight, you’ve taken the first few steps in the right direction.
  • Your endorphin levels increase tremendously every time you run, giving you a euphoric feeling.

You can try to improve every week, which is a big plus, as it is addictive in a good way.

What Are the Health Benefits of Running 2 Miles a Day?

In addition to a natural mood boost, the health benefits of running two miles per day include weight loss, a more robust immune system, and a reduced risk of chronic diseases.

The Bottom Line

We hope that this article has given you some insight into how long it takes to run 2 miles, and how to run 2 miles effortlessly.

Our top tips are for you to get good footwear, find something that will help you track your progress, and never to feel down on yourself if you fall short of your goals!

We wish you the best of luck on your running journey, and hope that you’ll soon enough join the 2-mile club! And after that – there are more ambitious distances to set your sights on! 

Your Next Step

When you reach the 2-mile mark, you are ready to take on your next challenge. Here is our article on running 3 miles without stopping.

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