So here goes. I want to weigh in on a controversial topic and blow away a few myths. Run 5 miles a day. Is it good running every day? Is it advisable? Or will it leave you chronically injured doing nothing for your weight loss or fitness?
Like all good controversial running topics, the answer to this one is it depends. These are some of the things that will happen if you start running 5 miles a day:
- It will help with weight loss.
- Expect to take 30 to 60+ minutes to run 5 miles depending on how fast you run.
- It’s a good idea if a regular run helps your running motivation.
- It’s a bad idea if you’re injury-prone or brand new to running.
- Running the same 5-mile session every day will limit your ability to improve as a runner.
Read on to find out more. Is it okay to run 5 miles every day and what will it do to your body?
Will I Lose Weight Running 5 Miles A Day?
Now I’m the first to put my hand up and say there’s so much more to running than just losing weight. Yet let’s face the facts. A lot of people start running to lose weight. Especially at the start of a New Year!
So will running 5 miles a day help?
You bet it will! At least to begin with…
How does running help you lose weight?
Running is a terrific way to burn calories. In basic terms, weight loss is just about doing the math. 3,500 calories are equivalent to 1 pound of fat, so you need a deficit of 3,500 calories to lose 1 pound in weight.
There are only two ways to build up a deficit, diet, and exercise. Running has one of the highest burn rates of any type of exercise. So running 5 miles a day will have a real impact.
How many calories will you burn running 5 miles?
A rule of thumb is most people burn 100 calories a mile. There are a few variables such as your weight, running efficiency, and speed.
For example, a trained athlete will burn less calories on an easy 5 mile run than someone who’s overweight, new to running, and trying to run as fast as possible.
😍 You burn a huge amount of calories on a 5-mile run. In general, most people running 5 miles will burn 500 calories. Run 5 miles a day and you can lose 1 pound a week.
This is based on one HUGE assumption!
Everything else must stay constant!
The big trap most runners fall into is eating more. Running makes you hungry!
Plus it’s easy to think; “I’ve just been for a run. I deserve a little reward”. If that reward is more than you would normally eat, it will take a big chunk out of your calorie deficit.
To lose weight running 5 miles a day you still need to watch what you eat. Running isn’t a green light for bingeing on chocolate cake! (I’ve tested this one).
Your calorie intake needs to be restricted to the recommended daily calorie intake – that’s generally 2000 calories a day for women and 2500 calories a day for men. (Reference NHS guidelines).
It’s not just consuming extra calories you need to watch out for:
- As you lose weight, your body needs less calories for its day-to-day functions. This means sigh you need to eat less to maintain the status quo.
- Running builds muscle and muscles are heavier than fat. You could end up swapping fat for muscles and not losing weight. It’s a good thing but if you want to check you’re losing weight in those troublesome body parts – so whip out a tape measure!
- Your body will adapt to running 5 miles a day. As it becomes an efficient running machine, it starts to burn less calories.
Finding this disheartening? Let’s get some perspective. The average runner weighs a lot less than non-runners who spend their spare time on the couch. So don’t be put off lacing up those running shoes.
Is It Good To Run 5 Miles A Day?
Read some comments about running 5 miles a day and you’re left with the impression you’ll self-destruct, elevate your hormone cortisol levels to a crisis state or be a sufferer of anorexia-related mental illness!
Let’s keep a sense of perspective.
If you’re a seasoned runner, 5 miles a day isn’t excessive. Especially if you’re relatively young. For most distance runners it’s a low weekly mileage. Think about those elite marathon runners clocking up over 100 miles every week!
Mo Farah reportedly runs twice a day, seven days a week. Compared with his typical 135-mile weeks, running 5 miles a day is a walk in the park.
How Long Does It Take To Run 5 Miles A Day?
That’s a bit like asking how long is a piece of string! It all depends on how fast you run. For a beginner runner, a pace of 10 to 12 minutes per mile is typical so a 5-mile run will take 50 to 60 minutes.
If you’re fit and young, you could be running at a much faster pace such as 7 to 8 minutes per mile. At a 7-minute mile pace, your 5-mile run will take only 35 minutes.
If you’re a slow runner, don’t worry about it. You’re still faster than anyone sitting on the couch! A 15 minutes per mile pace is still moving. Just allow 1 hr 15 minutes to complete the distance.
When It’s OK To Run 5 Miles A Day…
It depends on what your body can cope with. If you wake up one morning and think; “I haven’t run or exercised for years but I’m going to start running 5 miles a day”, you’re in for a shock.
Suddenly launching into any exercise or running program without a build-up period is asking for trouble. You won’t have the leg strength and fitness level to withstand the daily impact on your body of running 5 miles a day.
Just remember, getting injured sucks, so when you first start running take it SLOW. Yet this doesn’t mean you can’t build up to 5 miles a day…or mix up running and walking.
Our bodies are designed to move. Our ancestors were hunter-gatherers running down prey, gathering berries, and constantly moving camps. Some people, in what’s left of the Amazon Rain Forest, still live this way!
Most people should be able to walk 5 miles a day. It’s not a big deal. Just about all of us benefit from a dose of daily exercise.
When It’s Not Okay To Run 5 Miles A Day…
If you’re injury-prone, new to running, a heavier or older runner, running every day may be excessive. That doesn’t mean it’s bad to run every day, you just need to be more cautious.
Some people take longer to recover from a run and need rest days. It doesn’t mean you can’t still be active on those days, (walking, swimming, cycling), it can just be a good idea to give your body a rest from running.
There’s no hard and fast rule. Ron Hill, the former Boston Marathon champion, famously ran every day for 52 years, stopping only at the age of 78. He was exceptional and even ran when he was sick.
It’s normal to find more serious runners who run 5 or 6 days a week without getting injured. While most runners will take one or two rest days, that doesn’t make it essential.
Running one of your 5 mile runs each week at a very easy pace won’t make much difference if you’re used to running a high mileage.
You do need to make sure you invest in a good pair of running shoes and change your running shoes regularly. (500 miles is the recommended life span – when you run every day it doesn’t seem a lot). Training on soft trails and avoiding the hard impact of tarmac also helps.
Read some extra tips to start running at 50 plus.
Is It Good To Run Every Day?
This is where my “it depends” comes into play.
The main question is what are your running goals?
If you’re running purely for the enjoyment of running, the chance to take a break from work and benefit from exercise, running the same 5-mile distance every day could be just what you need.
Your body knows what to expect. You don’t need to think about how far you’re running, what type of session you’re going to run – just head out the door.
Sometimes simplicity is best. If the familiarity of running 5 miles a day helps you exercise regularly, it has to be good. Provided your body copes well without rest days, ignore the naysayers.
If you’re training to run faster and compete in races, running the same 5 miles a day isn’t the best approach.
To run faster you need to keep challenging your body – add some strength training sessions plus intervals to boost your heart rate. Vary the distance with a long run every week plus some shorter distances, add intervals, hill runs, fartlek, and mix up your training. It’s difficult to improve as a runner if you keep running the same distance every day.
If you’re running to lose weight, you may hit a plateau running the same distance every day. Your body gets used to the distance, your running style becomes more efficient and your lighter frame doesn’t burn as many calories.
Just like the runner who wants to get faster, setting new challenges for your body will help with weight loss. Try running further a few times a week, add in intervals or attack some hills. Find a running group to help with motivation.
The Benefits Of Running
Whether you decide to run 5 miles a day, one mile a day, or adopt a varied training program, running is hugely beneficial. You can read about the effects on your body in my post:
My life has been defined by running. It’s been my passion, got me out of bed in the morning on a cold winter’s day, led me to explore remote places, and have unique adventures – things you’d never do on a tourist package holiday.
For me, the fact that it keeps me fit and reduces my risk of chronic disease – heart disease, stroke, cancer, and neurological diseases, is just a huge plus. I would happily run anyway.
I didn’t feel that way when I first started running. In the first few weeks running was tough but when you stick at it you soon start to enjoy the health benefits of running – feeling fitter, stronger, and sleeping better.
My post 17 Tips To Make Running Feel Easier will help get you through those first few weeks. If you find running hard work, learn how to run without getting tired.
If you really struggle to start running, you have a lot of excess weight or you haven’t exercised in years, it’s best to start with a walking for weight loss plan. You can always return to running when you’re feeling stronger.
Related post: Running 20 Minutes A Day
Here’s What Happened When I Started Running 5 Miles Every Day
After writing this post, I decided to give running every day a try. Previously I’d never been a fan of daily running but it’s not because I have any strong views against it – I just find I run better when I add rest days to my training schedule. Yet even on rest days I normally go for a walk or do some yoga.
I’d lost a bit of my mojo for running. It can happen when the weather’s bad or I’m distracted by other things in my life. Sometimes I just need a wake-up call to remember how much I LOVE to run. I reckoned knowing I had to go out for a run every day – NO MATTER WHAT – would help.
So here’s what happened when I started running 5 miles every day for a month:
I improved my motivation for running:
My legs felt dead for the first week so I alternated easy runs on the flat with my normal hilly run. It really helped to know I had to go out for a run whatever the weather. I couldn’t talk myself out of running!
My running pace was very slow to begin with but by the second and third week my body adjusted to the extra miles.
I was ravenous at first and found it very hard not to eat everything in sight! Eventually, my appetite went back to normal but I didn’t lose any weight in the first two weeks.
In week three I lost 1 pound and in week four I lost 2 pounds. It could have been more but I was still eating a few extra treats.
Running Niggles Seemed To Clear Up Running Every Day
At the start of running every day my knees were a bit sore from a steep indoor climbing session. I could feel a few niggles running but they eased off once I warmed up. Normally I’d take a day or two off training.
I realized after a few days my left knee had recovered without taking a rest and by the second week, both knees were sound. Maybe sometimes I’m too quick to take time off when my body doesn’t really need it.
By week four I got bored of running 5 miles every day and started mixing things up. I had a couple of longer 8-mile runs interspaced with short easy 1-2 mile days.
I Only Took One Day Off Running In A Month
In one month of running, I only took one day off. I felt terrific, lost a little weight, and felt I was running faster. It’s certainly worth trying if you’re a reasonably experienced runner. If you’re new to running, start by running a mile a day and build up the distance gradually.
6 months later and I’m feeling good about my running. I’m running a lot more frequently than usual – not always every day but if I don’t manage a run I normally fit in a 5-mile walk. Apart from a few small niggles – less than usual, I’ve stayed injury-free.
I Lost Some Weight
Did I lose weight running every day? Yes but not a huge amount. I’ve been running for so many years my body adapted quickly to running more frequently. Unless I’m training hard for an event and really increasing my mileage, I don’t lose a lot of weight just from running. Watching my diet, and avoiding too many treats, has the biggest impact on my weight.
That doesn’t mean running frequently won’t help with weight loss. It’s just you can’t expect to eat carrot cake after a run and lose the pounds! I’m still a healthy BMI and that’s all that matters to me.
I’d love to hear your views. Have you tried to run 5 miles a day and do you recommend it?
If you’re a new runner it’s best to build your mileage gradually and take one or two rest days of light exercise such as walking. For a seasoned runner it’s OK to run 5 miles a day, but if you’re injury prone, new to running, a heavier or older runner, running every day may be excessive.
Weight loss depends on calorie deficit. Running 5 miles a day will burn 3500 calories a week which is equivalent to 1 pound of fat. Provided you keep to the recommended daily calorie intake – that’s generally 2000 calories a day for women and 2500 calories a day for men, you should lose weight. If you’re running 5 miles a day and not losing weight the culprit is probably your diet. Try and eat fewer calories by filling up on fruit and vegetables.
This really depends on your age, gender and ability. Running times are personal and it’s better to aim for continuous improvement. For some people running 5 miles in 60 minutes is a massive achievement. For other runners anything more than 30 minutes is slow. As a rough guide, most regular runners will manage 5 miles in less than 45 minutes.
If you’re injury prone, new to running, a heavier or older runner, running everyday may be excessive. It’s always important to build your mileage slowly. When you first start running take walking breaks when your running form starts to suffer. It’s always okay to take rest days. Use your rests days for light low impact exercise such as walking, swimming or yoga.
Christy
Friday 5th of November 2021
I really enjoyed your post. I am new to running completely I'm 48 I smoked for thirty years and I quit five years ago. I was also over weight I have now lost 55 pounds and the last 15 have come from being accountable and running or walking at least five miles a day. I am currently running 5.64 miles in an hour and 15 min that's been my best time and not sure if this is a good time. Sometimes it's hard to stay motivated living in the mountains I run up and down my long driveway and up a set up stairs will this be good enough to keep me on track or as I don't have many neighbors and you can't run on the roads here. I worry I will get too used to it so now I added low impact exercises like crunches, leg exercises ect. Does jogging in place work if you can't go outside? Any ideas would help! Thanks for the great article.
Alison
Friday 5th of November 2021
Hi Christy. Love that you've found the post helpful and you've made such a huge commitment to improving your health. That's a huge amount of weight to lose and it's so good for your health that it's now 5 years since you quit smoking. If 15 minutes per mile is your best time that's great. There will be people faster than you and people slower than you. For most people running is a competition against just one person - yourself! So don't worry about other people's times. Try and see living in the mountains as a positive way to stay fit. I'm guessing there are mountain trails to walk or run in summer and maybe snowshoe in winter. If walking or running on trails sounds scary and outside your comfort zone, try and find a local hiking group to join. The group will motivate you and help you to stay safe on the trails. Running on the spot is hard to keep up unless you have access to a treadmill. Maybe there's a local gym you can join? If you're running up and down your driveway try and mix things up by running alternate laps at different speeds - one lap fast, one lap slow. It will help you stay motivated. Strength exercises such as crunches and lunges will help with your running as well as burning calories. Exercising can seem hard going into winter so think about ways you can mix things up. Swimming in a pool, dancing, yoga... anything that moves your body will help.
Peter
Saturday 19th of June 2021
I'm 63 and only started running 2 years ago. I've just done 5 miles in 51 minutes and regularly hit sub 30 for 5km. It was hard when I started but love it now.
Alison
Saturday 19th of June 2021
Peter, you are an inspiration to all new runners! Love that you're enjoying it. I think people are limited by expectations of what's possible in middle age. Smash down that barrier and enjoy your running!
Chris
Thursday 22nd of April 2021
Great article. I don’t usually respond on blog posts, but I felt compelled to - well written and inspiring (I normally do 15-18 mile a week) but fancied giving a try to four consecutive days of 5 miles a day after reading this.
It’s great how you respond to the commenters and give them a boost - well done!
Alison
Friday 23rd of April 2021
Thanks Chris! I do find switching to running 5 miles a day is a great boost when I've been letting things slide a bit and need some inspiration. It works well for me in winter - when knowing I am going to run 5 miles every day helps me get out the door in the rain and cold. In the summer, I just love being out and end up running longer distances so I find it's better to take at least one rest day a week to let my legs recover! I should think you'll be fine running four consecutive 5 mile days. If you want to start running every day, I would drop to 3 miles a day to begin with as you're starting at a 15-18 miles a week level. As a guide try not to increase your weekly mileage more than 10% every week. Enjoy your runs!
Lou
Saturday 28th of November 2020
Since I’ve always worked a distance from home 2.5 hours away and then 1 hour away I never exercised yeah I know an excuse. Well now at 63 and over weight during the lockdowns I decided to get in shape. I was never a runner I hated to run. If you told me I would be running everyday 9 months ago I would of said your crazy. I’m now doing 5 miles a day at least 5 to seven days a week. I just did 8 miles the other day with ease. I lost 35 pounds during this time. I did notice using my Fitbit that back in May when I started I burned 1000 calories in 5 miles. It now took me 8 miles to burn those same calories. Thanks for the article it was well worth the read.
Alison
Wednesday 2nd of December 2020
Lou I love your comment! It just shows that with will power just about anyone can improve their health and fitness at any age. I don't know how accurate the Fitbit calorie readouts are but it makes sense that you burn less calories as your running style becomes more efficient. Plus it takes less calories to run a mile when you're so much lighter. Huge congrats and thanks for your comment - I'm sure you'll inspire other readers.
G
Thursday 19th of November 2020
Really liked your article and the comments - I am 49 and only started running as part of a post-lockdown initiative to shift the lard that having 3 children and the initial lockdown had created! Was 12 stone and got down to 11 by diet alone but knew if I wanted to shift the second stone I needed to get active - I am now running nearly every day between 3-5 miles and feeling great and down to 9 stone 10. I find the meditative part of it really therapeutic as well and is my calm time....
Alison
Friday 20th of November 2020
Hi G, that's a really impressive change to your health and lifestyle plus I'm sure with 3 children you need your calm time! I'm always a nicer person to be around when I've been for a run! I'm sure your comment will inspire others to take up running. Thank you for sharing!