Experiment #1 – Complete! – I ran 1 mile a day for 30 days

May 15, 2016

Yesterday was my last run. I ran a mile each day for 30 days in a row.

I never missed a day or walked once.

I am proud that I achieved my goal.


I Lost Weight!

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I lost 8.4 pounds and 1 inch around my waist. Not bad for 30 days! From the before and after pictures above you can really tell the difference in my face.

This was a running challenge. At the same time I held to my same diet and lifting program. I ate relatively healthy and lifted 5x a week. The biggest change from a diet point of view is I ate less in the evenings. I didn’t want to be full before my run so I held off on eating a big dinner. Then when I got home I was hot and didn’t feel like eating. Also just doing cardio was motivating to eat better. I was only burning a couple hundred calories since I only ran a mile. I knew if I ate poorly I could easily wipe out any calories lost with a quick snack.

I got healthier!

challenge-1-bloodpressureMy resting heart rate went from 69 to 62 and my blood pressure went from 113/70 to 108/68.

After Stats

weight: 197.8 (down 8.4 pounds)
body fat: 23.6% (down 3%)
resting heart rate: 62 (down 7)
blood pressure: 108/68 (down 5/2)
waist: 36″ (down 1″ – my 34″ jeans are a little loose now :) )
chest: 42″ (down 1.25″)
calf: 15″ (up .25″)
thigh: 23 (down .25″)
bicep: 15.25 (down .25″)

Click to see before post and stats.


I started with a 9:03 mile the first day. That time was so slow because I was untrained. I hadn’t run at all for the past 5 years. I quickly improved and my best time for a mile was 7:38.

I had an injury towards the end so I slowed down and started to vary my route. I didn’t walk but my pace slowed down considerably for the last 3 days. Because of the injury my worst time was my last day.

Before that injury was generally trending downwards. The last day I jogged a 9:10 (my first day was 9:03) it felt easy from a cardio/lungs point of view. I only ran slowly to not aggravate my knee any further.

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The gap in the screen-shots above (May 11-13) was caused by me running a different route. I still ran but it wasn’t tracked in the nice chart. Here is a different view of my Strava stats if you are a cynic. ;)

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Would I recommend it?

Yes, BUT not for a beginner. I went from not running to running every day. Having no rest was too much for my untrained body.

If I could go back and do it again I would have started running a bit BEFORE I began my challenge. If I was running 3x a week for 3-5 miles, shifting to daily running would have been easy. Going from 9-15 miles a week to 7 would have been enough of a downshift that it would have made up for the no rest days.

I am glad I did the challenge. My knee feels much better after running slowly the last 3 times and I lost weight AND got healthier at the same time.

Challenge #1 was a success!