Running 5 Miles a Day is has a lot of benefits for both beginners and experienced runners. If you are a beginner runner, you should run early in the morning so your body has time to recover and refuel before you head out throughout the day. You will have more energy, leaving behind that sluggish feeling common to other less physical activities. If you are an experienced runner, running 5 miles a day will increase your speed and help you avoid injuring yourself.
What are the benefits of running 5 miles a day?
- Running 5 Miles a Day is beneficial to overall running health.
Most beginners feel tired, irritated, and even experience dizziness the day after a run, but this is typical of the body’s response. When you run early in the morning, your body has time to recover and refuel before you head out throughout the day. As such, running early in the morning helps ease these effects.
- Increase your speed and help you avoid injury.
As you run, you will be able to work on increasing your speed and avoiding injury. Your body is able to develop endurance and muscle strength at a faster rate when running early in the morning.
- Increase your overall energy levels.
As explained above, running early in the morning helps ease these effects, leaving you with more energy than usual throughout the day.
- Improve your posture and form.
As you run, your body will be in an upright position. Running every morning ensures that you keep your posture correct.
- Help you start a positive lifestyle pattern for the day.
As your body anticipates the running routine in the morning, it will have that same anticipation throughout the rest of your day. With a positive outlook on life each day, you’ll feel more energized and ready to tackle any obstacle thrown at you.
- Help you sleep better at night.
Running early in the morning helps relieve stress and allows you to unwind before bedtime. The energizing effects of your run will help you rest peacefully through the night.
- Boost your energy and metabolism levels during the day.
Running every morning helps increase your body’s energy level by as much as 300%. Running helps boost your metabolism by 3,000%.
- Achieve a healthy weight and physique.
Running every morning helps increase your body’s energy level by as much as 300%. Running helps boost your metabolism by 3,000%. As your body becomes more energized, you’ll become more lean and muscular.
- Allow you to gain endurance and increase your lung capacity.
Running every morning increases your lung capacity and endurance. This boost in energy also helps you run longer during the day.
- Help you lose weight real fast.
As you run early in the morning, your body is able to release hormones into your body that promote weight loss.
- Help strengthen your immune system and body healing powers.
Your body releases more hormones, which aid in the healing of bones, muscles, tendons, ligaments, and blood vessels. As your body becomes more fit, it will increase its ability to heal itself.
- Improve your confidence and self-esteem.
Running every day helps boost your confidence and inspire you to be your best self. You’ll feel a sense of accomplishment as you start to run together with a friend or partner, which can also become good motivation for you.
- Running 5 Miles a Day will help you look better in clothes.
When you consistently run every day, you’ll start to see that your body takes on a new shape. You’ll look slimmer and more toned, which will make other people take notice of your great physical appearance.
- Help slow down and prevent aging.
As you become more physically fit, your body will be able to resist the aging process better. You’ll look and feel younger than if you didn’t run every day.
- Help you live longer.
As you train yourself to run every day, you’ll become healthier overall. You’ll enjoy optimal immune function and healthy cell regeneration, and as a result of these key factors, you’ll be able to live longer and happier.
- Relieves stress.
Running will allow you to feel relaxed and stress free without taking any medications. If you are busy at work and at home, running 5 miles a day is the best way to relieve yourself from stress.
- Relieves depression.
When you run every day, your mood will permanently improve and you’ll no longer be depressed. You’ll also have better energy after your run than before it, and this will help keep the blues away for good.
- Helps with weight loss.
If you can run 5 miles a day, you will begin to lose weight. When you run early in the morning, your body’s physiology helps to burn fat faster than in other times throughout the day.
- Lower your blood pressure and cholesterol level.
Doing any type of exercise regularly can greatly reduce your cholesterol level by stimulating the production of HDL (good) cholesterol and by lowering your LDL (bad) cholesterol. Running helps boost both of these important elements of an overall healthy lifestyle.
- Allows you to focus better.
Running every day will allow you to be more aware and focus on the task at hand, whether it is at work or in school or play, primarily because your body is on high alert throughout the day but also because you’ll feel great physically.
Running 5 Miles Schedule
Here is a 5 mile plan to help you get started running at 5 miles per day. This schedule can easily be adjusted to fit your preferred running distance or pace.
Monday – Wednesday: 1 mile warm-up, Run 5 miles at 4 minutes per mile pace
Thursday – Sunday: 1 mile warm-up, Run 3 miles at 4 minutes per mile pace
Monday and Thursday: 20 minute run with 2 min walk break for every 3 miles, Walk 3 minutes after each of these runs.
Run 5 miles at 3.5 min per mile pace
Tuesday and Friday: 20 minute run with 2 min walk break for every 3 miles, Walk 3 minutes after each of these runs.
Run 5 miles at 4.5 min per mile pace
Wednesday and Saturday: 20 minute run with 2 min walk break for every 3 miles, Walk 3 minutes after each of these runs.
Run 5 miles at 5 min per mile pace
Sunday: 1 mile warm-up, Run 3 miles at 4 minutes per mile pace
Monday and Thursday: 30 minute run with 2 min walk break for every 3 miles, Walk 3 minutes after each of these runs.
Run 5 miles at 3.5 min per mile pace
Tuesday and Friday: 30 minute run with 2 min walk break for every 3 miles, Walk 3 minutes after each of these runs.
Eat Enough and Properly Before, During and After Your Run
If you are just starting to run 5 miles a day, it is also imperative that you eat the right foods to give your body the proper nutrition during your run. Here are some tips for eating before running, during running and after running.
Before you run each day:
- Drink a lot of water (8-12 glasses) before your run. You want to drink so much water before your run that you finish the serving after running 1 mile and then drink another serving just before you start your next run.
- Eat a banana 30 minutes before you run. Bananas are the perfect energy food for pre-run because they contain the right kinds of sugars and carbohydrates to give you the energy to run.
- Eat a bowl of oatmeal before you run also. This will help load your body with slow-releasing carbohydrates that will give your body long lasting energy for your run
- Eat an energy bar before you run also. Energy bars are great to take on a long run, but they work equally well for a short run. They will give you the fuel you need to make it through your entire workout marathon.
DURING your run:
- Drink at least 1 cup of water every 10-15 minutes throughout your run. This is critical if you want to avoid dehydration and be able to get the most out of your training program.
- Eat something once you get to 30 minutes into your run. Each time you hit a milestone like a half-hour or an hour, it is smart to pop in a piece of fruit or an energy bar to give your body the boost it needs for optimum performance.
After your run:
- Eat another banana immediately after you run 5 miles each time you complete your run for best results (and maximum energy for the next day).
- Eat a sandwich and drink some powerade or Gatorade to replenish lost carbohydrates and electrolytes.
- Eat a full-sized bowl of pasta to replenish lost carbohydrates.
- Eat some fruit to replenish lost vitamins and minerals.
- Drink 2 cups of water to help flush your system out.
What are some tips to help you achieve your goal of running 5 miles a day?
Here are some tips that could help you achieve your goal of running 5 miles a day.
5 Tips to help you run 5 miles a day:
- It is OK to not run for one or two days if you are sick. If you have the flu or a really bad cold, it is better to not push yourself and risk getting injured. Your body needs time to rest and get fully recovered so make sure you listen closely to your body after it has been sick.
- Try to run 5 miles the same time everyday. This will make you more likely to follow through with your goal because it is easier when you can set aside the same time everyday for your run.
- Before you go to bed, write down a list of your reasons for running 5 miles a day. Look at this list every night before you fall asleep and read it out loud if possible. This will help keep you focused on why it is so important that you succeed with your goal to run 5 miles a day.
- Remember that it is better to run 5 miles a day on some days than to run 10 miles on other days. If you are really tired after work, it is better to take a day off and be able to get the energy you need for the next day by running 5 miles the next day rather than being exhausted for two days in a row because you ran too much.
- Use rewards to keep yourself motivated. After every 5 runs, treat yourself to something nice like getting your nails done or buying your favorite chocolate or treat.
How can I run 5 miles at an easy pace?
How to run 5 miles at an easy pace:
- Run 1 minute just a little bit faster than your normal walking speed 2x in a row. Take 3 minutes of walking in between each minute of running. This is exactly what it sounds like – when you walk, you should be able to talk in complete sentences in 8th grade math class without being out of breath.
- When you are walking, pretend like you are talking on your cell phone and try to make it look like you aren’t looking at your watch. Pretend that you are really into the conversation and not paying attention to how fast or slow your pace is because it is so easy.
- After 2 minutes of running, walk for 3 minutes. After 3 minutes of running, walk for 4 minutes. After 4 minutes of running, walk for 5 minutes. After 5 minutes of running, walk for 4 minutes. After 6 minutes of running, walk for 3 minutes. After 7 minutes of running, walk for 2 minutes. After 8 minutes of running, walk for 1 minute. After 9 minutest of running, stop and rest.
- For each of these 5 minutes of walking, it is important to save a little bit of energy so you don’t have too much of a break from running and you will be ready to go again.
- For the first minute or so, you should run at the very slowest pace possible because if you try to speed up before your body knows it is safe, your muscles will contract faster and more forcefully than if you were just walking.
- Use your watch to help you see the pace at which you should be running. If you have a Garmin, it will tell you exactly what pace you should be running. Be sure to run at a pace that is just slightly faster than your walking speed and rest before the next run starts so that you don’t tire yourself out too quickly.
- The longer you are able to run at this pace, the easier it will be for you to run 5 miles a day. Try to work up to running at a pace that your walking speed by 2 minutes each time and don’t mind if you take longer than 5 minutes between runs.
- If you can’t think of an easy activity that is all about the speed of exercise, try running on the street instead of on a track or on a treadmill.
How Long Does It Take To Run 5 Miles A Day?
It takes about 1 hour and 10 minutes to run 5 miles at a leisurely pace.
If you are training for an athletic competition or taking active steps towards a healthier lifestyle, it may be tempting to start with a 5-mile run every day. However, this may be too much of a physical challenge for you. Consider starting with something simpler like running one mile on the first day, two miles on the second day and so on. You could also start with walking and build up from there.
If you’re looking for more inspiration, look at the 5-mile marathon walker Ali Estepan, who ran 4 minutes and 35 seconds in her debut at the London Marathon on April 24, 2008. Make your own marathon-walk dreams a reality by finding some time to get out and walk.
Source: “Running Times”
Most popular places to get 5 miles of running in:
- Shinnecock Hills State Park, New York
- Andesite Loop Trail, Virginia
- FDR National Park, North Carolina
- Waverly Hills, Ohio
- Fort Washington State Park, Virginia
Average 5 Mile Run Time By Age
Time ranges are listed by age group in years.
Age Group <20 20 – 30 30 – 40 40+
Men 19 minutes 20 minutes 22 minutes 23 minutes
Women 26 minutes 27 minutes 28 minutes 29 minutes
What is the average 5 mile run time for men and women?
The average 5 mile run time for men is around 23-24 min. The average for women is between 29-30 mins.
Will I Lose Weight Running 5 Miles A Day?
The short answer is yes. It takes about 3,500 calories to make up a pound of fat so if you burn 500 calories a day you will lose about 1 pound every week. This is after you subtract the number of calories that you eat per day and should not be consumed in just one or two days. If you want to lose weight, it is best to run at least 2-3 times a week for 30 minutes each day at an easy pace. Depending on your age and weight, you may want to increase your calorie intake by 300-500 calories a day if you are trying to lose weight.
How does running help you lose weight?
Running helps you lose weight by burning the most calories per minute compared to other exercises or activities. Running at an easy pace for over 30 minutes a day can help you burn up to 500 calories in just one run! Increasing your calorie expenditure by 500 calories a day can help you lose 10 pounds in about 2 months if you don’t increase your calorie intake and you don’t do any other exercise besides running.
How many calories will you burn running 5 miles?
There is no way to know exactly how many calories you will burn running 5 miles because it depends on a lot of different factors including your age, weight and how fast you run. If you are really fit, you can expect to burn around 600-800 calories running 5 miles a day at an easy pace after you subtract the number of calories that you ate in the rest of the day. But if you are just starting out running, you can expect to burn around 300-500 calories in one run.
How much weight can you lose by running 5 miles a day?
The short answer is a lot of weight. If you are running 5 miles a day at an easy pace, you will burn 500 calories each day in one run and after you subtract your calorie intake for the rest of the day, your weight loss will likely be around 1 pound every week. This is because you can lose about 1 pound of fat for every 3,500 calories that you burn.
Is It Good To Run 5 Miles A Day?
The short answer is yes. Running is a great way to build endurance, lose weight and have fun while doing it. It can help you lose weight, improve your mental health and it is a great way to burn calories in all kinds of weather conditions! You should be running at least 2-3 times a week for 30 minutes each day at an easy pace. Depending on your age and weight, you may want to increase your calorie expenditure by 300-500 calories a day if you are trying to lose weight.
How will running 5 miles a day change my body?
Runners are likely to have a stronger core which will make it easier to run. In addition, many runners enjoy the fact that they are able to help keep their weight down and losing weight is often a great motivation. Finally, running for an extended period of time can benefit your mental health.
Is running 5 miles in an hour good?
The short answer is yes. Running 5 miles in an hour is a great way to get your heart rate up and it is a great way to burn calories in a short period of time.
Is running 5 miles a day better than running 3 miles in an hour?
The short answer is yes. Both are great ways to get your heart rate up and both are great for burning calories but running 5 miles in an hour will burn up to 500 more calories than running 3 miles in an hour each day.
Running 5 Miles A Day On Treadmill
This is a great option if you can make it work for you. To run 5 miles on the treadmill at an easy pace, you will want to be able to run for at least 30 minutes before your run. If you have trouble keeping your heart rate up, try to find a treadmill that raises the belt height by 1 inch. This should help give you a more level surface that doesn’t force you onto your toes as much as shorter treadmills do.