Running 5 Miles A Day: Is It a Good Idea?

Many runners set a lofty aim of running 5 miles every day. While the practice has numerous advantages, it might be scary to those who begin it.

It might be time-consuming and physically demanding, but it is also highly gratifying.

Let’s get this party started!

If you read some of the comments regarding running 5 miles each day, you might get the sense that you’ll self-destruct. Raise your cortisol levels to crisis levels, or experience anorexia-related mental illness!

Let’s keep everything in context!

Five miles per day isn’t excessive if you’re a seasoned runner. But, especially if you’re a young person, it’s low weekly mileage for most distance runners.

Consider the elite marathon runners who log over 100 kilometers per week!

A pace of 10 to 12 minutes per mile is usual for a novice runner. Thus a 5-mile run will require 50 to 60 minutes.

If you’re in good shape and young, you might be able to run at a quicker pace, such as 7 to 8 minutes per mile.

Your 5-mile run will take only 35 minutes if you go at a 7-minute mile pace. So don’t be concerned if you’re a sluggish runner.

You’re still speedier than the average couch potato! Even at a 15-minute-per-mile pace, you’re making progress. Allow 1 hour and 15 minutes to finish the journey.

How Will Running 5 Miles A Day Change My Body?

Running 5 Miles A DayNow, I’ll be the first to admit that running is about much more than just reducing weight. But, let’s face it, the facts are what they are.

Many people begin running to lose weight. Especially towards the beginning of the year!

So, will running 5 miles a day make a difference? Yes, it most certainly will!

You might expect a 30-50 minute exercise depending on how fast you run five miles. However, it usually takes less than an hour.

For the most part, this is ideal. It’s recommended that you exercise for at least 30 minutes, but going beyond an hour can be exhausting.

Five miles is ideal in this regard since it is long enough to provide healthy exercise while remaining short enough to allow for a quick run.

In addition, you should be able to fit it in before working or after the children have gone to bed before it gets too late.

And it won’t take up your entire Saturday morning.

Benefits Of Running 5 Miles A Day

Let’s start with the fundamentals. But, first, let’s discuss why you should consider running five miles before we get into why you should contemplate running at all.

Take pleasure in your changing body! Your buttocks and calves will grow in strength, your arms will shrink, and your tummy will flatten, mainly if you follow a strict diet.

You’ll be more enthusiastic about your task. An hour of regular exercise lets you improve and enjoy daily chores by calming the monkey mind and giving you time to contemplate.

You’ll have a more upbeat attitude. The feeling of being at the end of the earth is relieved by processing your thoughts and inhaling fresh air.

You’ll have extra stamina. Although you’ll feel exhausted after the run, you’ll notice an increase in your desire to get out of bed in the morning.

Running is beneficial, whether you run 5 miles a day, one mile a day, or follow a varied training regimen. It keeps you in shape and lowers your chance of chronic diseases, such as heart disease, cancer, stroke, and neurological disorders.

You’d be happy to run in any case. Before you even start jogging, you won’t feel that way.

Running is difficult for the first few weeks. However, if you stick with it, you’ll quickly notice the advantages of feeling fitter, more vital, and even sleeping better.

Pros And Cons of Running 5 Miles A Day

Let’s check out the Pros of running 5 miles a day:

  • Your running will get better.

One of the most significant advantages of running 5 miles every day is that your running will develop. Investing the better part of an hour each day running will cause your running form to adapt and improve organically.

Your running efficiency will improve, your musculoskeletal and cardiovascular systems will adjust, and your body will get more accustomed to fueling a 5-mile run.

Running 5 miles every day for a few months might be an excellent method to develop your running credentials. It will also sharpen your body in preparation for longer runs or races.

  • Your mood will brighten.

Nothing beats jogging to clear your mind of work or problems and enjoy the runner’s high.

Whenever you run 5 miles per day, you allow yourself an hour (take or give) to let your mind wander. It is the moment to listen to music, gaze out the window, and concentrate on your breathing.

  • You’ll develop a regular, go-to fitness routine.

It’s no surprise that most people set a fitness plan for themselves and then abandon it within a week or two. It is because most people’s lives are already complicated and stressful.

To make it easier, you may run your 5 miles on a treadmill at home. But, unfortunately, it’s simply impossible to fit in various routines, make time to exercise and adhere to another demanding schedule.

A steady workout, on the other hand, relieves stress and provides results without the hassle.

  • You’ll lower your chances of developing heart disease.

You can reduce your risk of cancer, cholesterol, and heart disease even if you only run one mile every day. Of course, running 5 miles per day will aid some more, but it’s only a bonus to the other benefits.

  • Every day, you set aside an hour for yourself.

Running offers a better chance to let free, have some ‘me time, and burn off some surplus energy, which is an overlooked aspect of the sport.

When I go for a run, I often find that my mind clears and realize that whatever I was worrying about isn’t such a huge deal.

The great ideas often occur during a run, generally around the 25-minute point.

Running can be a contemplative activity – or a chance to listen to your beloved podcasts.

Here are the Cons of running 5 miles every day:

  • If you’re a new runner, you’re more prone to injuries.

A daily 5-mile run can be tough on a rookie runner’s body, especially if they haven’t mastered the proper running technique.

If you’re prone to knee sprains or shin splints, be mindful that running a daily 5 miles may not allow your body enough time to recuperate.

If you’re unsure, take a day off and reorganize!

  • You will put on your race preparation.

For individuals not training for a race, running 5 miles every day is ideal. However, running the same distance every day does not add dynamism or strength in the manner that is required to compete at your best.

The 5-mile habit is excellent for providing a consistent and predictable routine in your health strategy.

  • If you run 5 miles every day, you’ll have less time for cross-training.

If you want to improve your overall fitness, running 5 miles every day isn’t the ideal option; instead, you should vary your routines.

Running for 3-5 days and cross-training for 2-3 days is excellent.

If you don’t want to lift weights, try agility drills or interval jogging with fartleks instead.

Simultaneously, running 5 miles a day can still help you increase leg and core strength, mainly if there are hills included!

  • It’s possible to become burned out.

Running 5 miles every day might become tedious and monotonous.

Habit is essential to certain people, and they need to know what to expect every day.

Others, on the other hand, love to mix things up. However, your body loses some of its ability to adapt and adjust as it becomes accustomed to doing the same daily activity.

After several months, running those 5 miles won’t be as taxing on your body; it’ll just be the new normal.

And keep in mind that our bodies need to be stressed to improve!

Changing up your activity keeps your body active and prepared to be trained.

How Much Weight Can I Lose By Running 5 Miles A Day?

Running is about so much more than just reducing weight. But, let’s face it, the facts are what they are.

Many people begin running to lose weight. Particularly towards the beginning of the year! So, will running 5 miles a day make a difference?

Yes, it most certainly will! At the very least, to start.

You will most likely lose weight if you run five miles every day and eat a good, balanced diet. It’s a good bet that you’ll burn 100-150 calories every mile.

That implies if you run five miles every day in a week for a week, you’ll burn at least 3,500 calories. So it is the amount of exercise you’ll need to lose a pound per week.

To clarify, by eating well, you can put yourself in a good situation. Moreover, if you’re serious about running five miles each day, you’ll need some assistance from calorie reduction in your diet.

It’s also beneficial to maintain a healthy diet. A rough estimate of 100-150 calories every mile.

You’ll want statistics unique to your weight if you’d like a good strategy for losing weight. Thankfully, the American Council on Exercise provides a chart that can estimate how many calories you’ll burn on your weight.

Running 5 Miles A Day

Running, for instance, can burn roughly 11.4 calories every minute if you weigh 120 pounds. So it implies that if you run five miles in 45 minutes, you will burn approximately 513 calories.

If you weigh 140 pounds, however, you will burn 594 calories. Let’s assume you weigh 180 pounds. At a rate of 17 calories every minute, you’ll burn a lot of calories.

You’ll burn almost 1,000 calories if you walk five miles in one hour. If a 120-pound person walks for an hour, they will burn 684 calories.

Bear in mind that there are many aspects to consider, such as where you usually run. For example, compared to regular exercise or flat terrain, running up hills or even doing speedwork burns more calories.

You will burn more calories if you have to push yourself harder.

What Should I Expect During My 5-Mile Run?

Is Running 5 Miles In An Hour GoodThe most common pitfall for runners is overeating. You become hungry when you run!

It’s also simple to think, “I just went for a run.” I think I’m due a small reward.”

If the incentive is more extensive than you usually consume, it will significantly reduce your calorie loss. Running 5 miles a day won’t help you lose weight if you don’t watch what you consume.

Running isn’t an excuse to gorge yourself on ice cream! Instead, you should limit your daily calorie consumption to the daily recommended calorie intake.

The recommended calorie intake for women is 2000 calories and for males is 2500 calories.

It’s not only about ingesting more calories than you should be mindful about:

  • Your body requires fewer calories for the day’s activities when you lose weight. To keep the status quo, you’ll need to consume less.
  • Running increases muscular mass, which is heavier than fat. You can wind up gaining weight instead of losing it by swapping fat for muscles.

It’s great, but if you’d like to ensure you’re losing weight within these troublesome areas, get a measuring tape!

  • Running 5 miles a day will become second nature to your body. It starts to burn less calories as it becomes a more effective running machine.

Do you find this depressing? Let’s put it into context.

Non-runners who enjoy it on the couch weigh far less than runners. Don’t let the prospect of lacing up your running shoes deter you.

How To Prepare For A 5-mile Run

You must begin running five miles every day if you want to develop the habit. Although the first couple of days will most likely be difficult, it will be more comfortable if you can persevere.

You might like to give these suggestions a shot as well!

Slowly Increase Your Mileage

The essential thing is not to start running five miles every day too soon. Instead, begin by running 1-2 miles every day, progressively increasing the distance every week.

Ensure you stick to the 10% guideline and don’t raise your mileage by more than 10% every week.

Walk/Running As Needed

If you’ve never run five miles previously, start slowly and alternate running and walking. Don’t be scared to break things up this way until you can run five miles in a row.

It’s only wise to plan ahead of time how you’ll go about it. For example, you could run 2 miles, then walk 0.5 miles, run one mile, walk 0.5 miles, and then run the very last mile.

You can be more strategic if you plan your intervals ahead of time.

Run At A Speed That Is Comfortable For You

Now, all you need to do is run five miles every day. It makes no difference how quickly you complete the task. Run at a pace that feels good to you.

Try the talk test if you’re not sure if you’re pushing yourself too hard. For example, are you able to recite the Pledge of Allegiance without gasping for air?

Get Ready By Warming Up

Lastly, make time for a decent warm-up if you want to avoid injury. Before you begin, do some dynamic stretching and go for a short walk or jog.

Don’t worry, and a five-minute workout will suffice; your training will not last two hours!

5 Things I Wish I Knew about Running from the Beginning

Is Running 5 Miles In An Hour Good?

It all relies on how well your body will handle it. So you’re in for a surprise if you wake up one morning and decide to run 5 miles each day.

Starting any training or running routine without a warm-up session is a recipe for disaster. You won’t have the leg capacity to overcome the everyday strain that jogging 5 miles has on your body.

Understand that getting hurt is a pain, so take it easy before you even start running. However, it isn’t to say you can’t work your way up to 5 miles each day.

You can also alternate between walking and running. Again, it is because our bodies are made to move.

Our forefathers were hunter-gatherers who chased down game, gathered berries, and moved their sites frequently. Several people still live this way in whatever is left of the Amazon RainForest!

The average person should be able to walk 5 miles every day. So it isn’t a significant issue.

A daily dosage of exercise is beneficial to almost everyone.


Each day is Cinco de Mayo if you run five miles. So running Cinco (five) miles each day is a terrific way to keep healthy.

It will also enhance your mood and feel like you did a great exercise in very little than an hour. Who could object to that?

Coach Brian
My name’s Brian and I created to help people run far. After conquering marathons and ultramarathons, I became a running coach to help others achieve their running goals! We help people run far. By using this website, you can spend less time searching the Internet and being overwhelmed with information and more time doing the one thing you want to do: become a better runner.

Take Your Running Further With Our Resources...


Please enter your comment!
Please enter your name here

Related Posts