Are you a beginner or mediocre runner, who is thinking to run 5 miles a day to lose weight but you are confused, does it work or not. Is it safe or dangerous, how much weight will you lose after running 5 miles a day. All your doubts and confusion have answers in this article. So keep reading to clear all your doubts regarding running 5 miles a day.
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Will I lose Weight If I am Running 5 Miles a Day?
Will I Lose Weight If I am Running 5 Miles a Day? Yes you will, According to Medicine net, You can lose weight if you are running daily in a disciple way focused on your calories. For weight loss, you have to consume less calories as compared to your daily intake. The main goal is to burn more calories than you consume on a daily basis. (1)
It is necessary to monitor your calories because if you run 5 miles daily and after that start eating junk or high-calorie foods then running 5 miles a day is just a waste of time. I know it is hard but you can do it, you have to get out of your comfort zone.
If you have a lack of motivation to lose weight then check out how do I motivate myself to lose weight? it really helps you in your weight loss journey.
How Many Calories Will You Burn Running 5 Miles a Day?
Running 5 miles a day will definitely lose calories but most people can’t calculate easily how many calories you will lose after running.
So, how do we calculate our calories after running 5 miles a day? It is estimated that a normal adult loses 100 calories a mile. But there are few variables which create a difference in your results like weight, speed and running efficiency.
For example a professional athlete will burn less calories running 5 miles as compared to a runner who is a beginner or overweight just try to run. (1)
So if we take 100 calories a mile. You can burn 500 calories running 5 miles a day and In one week you will burn 3500 calories means 1 pound because 3500 calories is equal to 1 pound.
How Does Running Help You Lose Weight?
Running is amazing to lose weight, it doesn’t require any equipment’s to do exercise, All you need is a pair of running shoes and you are ready to go, Anyone can do running even if you are a beginner.
So, how does running help you lose weight? It is estimated that 3500 calories equals 1 pound, so if you want to lose weight you need a calorie deficit of 3500 calories to lose 1 pound of weight.
You can deficit calories in two ways; Diet and Exercise, Running is also a high burn rate of exercise. So running 5 miles a day gives a real impact on your body.
Is It Safe to Run 5 Miles a Day?
You must have heard that running too long has negative effects on your body like dehydration, soreness in leg muscles and many more but before you are afraid to run, there are temporary effects when you start running.
Just think about the professional athletes, they are also a beginner in some point of time, but now they run more than 100 miles a week like-
Iva Barr- (Age- 87) ran 26.2 miles in the London marathon in 2015. Running 5 miles a day for this old lady is just a piece of cake.
Mo Farah- He is a professional athlete who runs twice a day, seven days a week, he completed 135 miles in a week.
Even for the youngsters running 5 miles a day is not a big deal.
So is it safe to run 5 miles a day? Yes it is, You can run 5 miles a day without any side effects, In the initial stages of running try to achieve lower distance and then slowly set big targets compared to earlier one.
Things Keep in Mind After Running 5 Miles a Day?
The silly mistake done by runners after running is they eat more because of hunger.
They think, I run miles and my body burns a lot of calories, I deserve a little reward. So they eat more food compared to normal days, this leads to consuming more calories.
If you want to lose weight by running 5 miles a day, then you have to monitor what you are eating. Exercise gives you results but diet is also important to give you maximum results, So try to eat foods which help in weight loss. These are some foods which I personally eat for weight loss.
If you want to see results you have to eat foods as recommended by nutrition, An average calorie take for a woman is 2000 calories a day and for men it is about 2500 calories a day. Source: (NHS guidelines)
– Monitoring your calories is not sufficient, you need to watch other things like-
1) As you start losing weight, your body needs less calories for doing day to day activities. This means you need to maintain that level.
2) Running builds muscle and they are heavier than fat, So don’t be confused with it, take a measuring tape and measure your fat parts so you can easily see the results.
3) In the initial stage when you start running you will lose a lot of calories but after your body adapts the running habit for a long run, your body burns less calories.
Don’t be shocked, The average runner has less weight as compared to non-runners, who spend their spare time doing nothing.
How Much Time Does It Takes to Run 5 Miles a Day
That’s a trick question; it depends on how fast you can Run. For a beginner runner a pace of 10 to 15 minutes per mile takes 50-60 minutes to complete a 5 mile run.
If you are young and fit, you can run much faster at a pace of 7 to 8 minutes per mile. For running 5 miles a day, it takes 35 minutes to complete a 5 mile run.
If you’re a slow runner don’t be ashamed about it because you’re still faster than those people who are just sitting on the couch. A 20 minutes per mile pace is still good.
It just takes 1 hour 25 minutes to complete 5 miles. Start slowly and try to increase that pace.
Is Running 5 miles a Day Good for Weight loss
For Weight Loss, you need to create a substantial calorie deficit. Most nutrition suggests running is the simple and best exercise for people who are beginners doing exercise.
Is running 5 miles a day good for weight loss? In fact, an overweight beginner runner will lose more weight as compared to a regular runner by running.
For getting fast results, eat less calories compared to consuming calories in normal days and burn calories by running 5 miles a day, the combination of both will give a better results in your weight loss journey.
When It’s Okay To Run 5 Miles A Day
It depends on your body condition, how your body works. You can’t run 5 miles a day if you are just a beginner runner, because it is too hard without any pace and stamina.
So, start slow but start, try to achieve small targets like in the first day half mile is okay to achieve then slowly increase the distance. If you try to run 5 miles in starting days then you definitely get injured and demotivate your yourself.
The reason you can’t achieve 5 miles a day in starting is because you don’t have the leg strength and running efficiency.
Don’t injure yourself in the initial days because you can get a esquise for not running, try to run less distance, it helps your body to make a habit of running.
Remember, our body is designed to move just like our ancestors, migrating from one place to another for searching food shelter. In Amazon rainforest there are people who are still live this way.
When It’s Not Okay to Run 5 Miles A Day
If you’re injury prone, a older or heavier runner, new to running, running everyday may be difficult.
Some people take more time to recover from a run and need more rest days. It doesn’t mean you can’t move, you can do walking, cycling and swimming on those days. It is a good decision to give your body a rest from running.
It’s normal to find more average runners who run 6 days a week without getting injured. While most runners will take two or three rest days, which is not essential.
Make sure you invest in a good pair of running shoes which are comfortable and good quality as well and try to change your shoes after running 500 miles, that is an average lifespan of a good quality running shoe.
Look for spongy and soft soul shoes and avoid hard one because you need comfort if you run long races.
What Should I Consume After Running 5 Miles A Day?
After running 5 miles your body needs energy. To get that energy you need to consume food. Remember what I said earlier, You need to eat wisely to maintain calories.
Post workout meals should be healthy containing high protein, plenty of carbs to increase your glycogen levels. If you don’t like these miles then I have more foods list, you can checkout 9 sliming world free food list which help you burn fat.
Don’t eat unhealthy foods after running because it affects more on your body as compared to normal. Your body is like engine oil, then it gives a better mileage, great performance and long life.
So, what should you consume after running 5 miles? Here are five best meals to eat after running 5 miles a day-
1. Broccoli and Penne with Chicken
This meal is packed with healthy carbs and high in protein, perfect for after long running.
For making this meal, cook the penne first and add broccoli in the last two minutes of cooking.
While the pasta is boiling, pour some olive oil in the pan and cook the chicken in a medium heat and then slice it.
Lastly, mix the broccoli and pasta with chicken and some garlic sprinkle with parmesan cheese, if you want. This meal is a healthy choice as compared to normal meals.
2. Burrito Bowl
A burrito bowl is packed with plenty of carbs and protein and has a very delicious taste. This meal is easy to make and the best meal to recover from a long run.
Remember eating one bowl is enough; you have to monitor your calories as well before eating more meals.
For making this meal, you can use white or brown rice with pinto or black beans as the base for your burrito bowl.
After that add some lean protein food like beef or chicken, adding vegetables then sprinkle sour cream, salsa and cheese on the top.
3. Oatmeal Bowl
Oatmeal is a good source of rich cabs after high in beta-glucan, a type of soluble fiber that helps to recover your body’s muscle, improve immune function and be good for the heart.
This meal is usually taken as a breakfast, Oatmeal is an ideal choice for eating after 5 miles a day, loaded with extra protein, high carbs and soluble fiber.
For making an Oatmeal bowl, cook oatmeal with milk, add some fruits like bananas, strawberries or chia seeds with some dry fruits like almonds or walnuts.
Mix well, Lastly sprinkle some dark chocolate chips or sliced coconut for additional taste.
4. Asparagus and Salmon with Rice
Salmon is a good source of protein rich in fatty acids (omega-3)
Running 5 miles a day helps you lose fat but you need muscles to get a great physic, for muscles you need protein, so the salomon is a best source of protein to get lean muscle.
Cook salmon with 2 cups of rice and spears of asparagus for a complete healthy highly protein meal.
5. Greek Yogurt with Granola and Fruit
Greek yogurt is higher in protein as compared to normal yogurt. 150 grams of greek yogurt gives you 15 grams of protein whereas normal yogurt gives 5 grams of protein.
This is the only meal in this list, which doesn’t require any preparation time to cook. Take some greek yogurt, sprinkle it with fruits and granola that’s it, your recovery meal is ready. Eat and enjoy your delicious reward after running 5 miles a day.
Is It Beneficial Running 5 Miles a Day for Weight Loss?
If you are running to lose weight, there is a high chance to burn calories for beginners who just started running. But after you hit a plateau running, means covering the same distance everyday then your body burns less calories compared to earlier.
But don’t worry when you achieve that kind of level, you already lose weight that you want. As your body loses weight you get lean muscles with efficient running ability.
Frequently Asked Questions (FAQ)
Is It Fine to Run 5 Miles a Day?
If you are a beginner, it’s best to build your mileage in the initial days and take 2 to 3 rest days of light exercise like swimming and walking. For a seasoned running it is fine to run 5 miles a day. But if you’re a heavier, new to running, injury prone or older runner, running 5 miles a day may be excessive.
Running 5 Miles a Day Helps in Weight Loss or not?
For weight loss, calorie deficit is the major role played, running 5 miles a day will burn 3500 calories in seven days which is equal to 1 pound of body fat. According to nutrition, 2000 calories a day for women and 2500 calories for men is needed per day. So try to stay between those numbers and avoid high calories foods and try to eat fruit and vegetables.
Is Running 5 Miles a Day Bad for Your Health?
If you’re a heavier, new to running, injury prone or older runner, running 5 miles a day may be excessive in initial days. It is better to build your mileage and stretch muscles in initial days of running to avoid cramps and fatigue running 5 miles a day. Try to do light exercise to stretch your body and increase your mileage by walking and swimming.
Ranjan Singh is a Registered Dietitian, Personal Trainer, founder of Weight Loss Guider and Health Blogger with a Passion for Functional Nutrition. Ranjan is always willing to roll up his sleeves and research the really hard topics and for that, we are all thankful.