Does Running 5 Miles a Day Help Weight Loss?

Photo by U.S. Department of Defense Current Photos Tech. Sgt. Daniel DeCook/Combined Joint Task Force - Horn, Public domain, via Wikimedia Commons

Are you a beginner or mediocre runner, who is thinking of running 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.

Will I lose Weight If I am Running 5 Miles a Day?

Yes, you can lose weight running 5 miles a day if you also keep an eye on your calories. For weight loss, you need to take in fewer calories than you burn. The main goal is to burn more calories than you consume each day.

It is important to monitor your calories, because if you run 5 miles daily but eat more junk or high-calorie food to make up for it, you may not lose weight. I know it is hard, but you can do it. You have to get out of your comfort zone.

If you lack the motivation to lose weight, check out how I motivate myself to lose weight? It really helps you in your weight loss journey.

How Many Calories is Will You Burn Running 5 Miles a Day?

Running 5 miles a day will definitely lose calories, but most people can’t easily calculate how many calories you will lose after running.

So, how do we calculate the calories burned running 5 miles a day? A common estimate is about 100 calories per mile for an average adult. Harvard Health figures suggest a 155-pound person running at 5 mph burns about 288 calories in 30 minutes, or about 115 calories per mile. Your weight, speed and running efficiency change the result.

So if we take 100 calories a mile, you burn about 500 calories running 5 miles, or 3,500 calories a week. That is often said to equal 1 pound of fat. The 3,500-calorie rule is only a rough guide, and real weight loss usually slows over time as your body adapts.

How Does Running Help You Lose Weight?

Running is an amazing way to lose weight. It doesn’t require any equipment to 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? A pound of body fat stores roughly 3,500 calories, so you need a large total calorie deficit over time to lose weight.

Running burns calories quickly compared with many other exercises. So running 5 miles a day has a real impact. You can create a calorie deficit in two ways: diet and exercise.

Is It Safe to Run 5 Miles a Day?

You may have heard that running too much has negative effects, like dehydration and sore leg muscles. Soreness is normal when you start, but doing too much too soon can also cause overuse injuries such as shin splints.

Just think about experienced runners. They were beginners at some point too, and they built up their mileage over years. For example:

Iva Barr took part in the 2015 London Marathon at age 87, after running dozens of marathons over the years.

Elite distance runners often train twice a day and run far more than 5 miles daily, but only after years of gradual training.

For many healthy, trained runners, 5 miles a day is manageable.

So is it safe to run 5 miles a day? For most healthy people who build up to it, yes. Running every day does carry some risk of overuse injuries, so listen to your body. In the early stages, run shorter distances and increase your mileage slowly.

Things Keep in Mind After Running 5 Miles a Day?

The silly mistake made 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, you have to monitor your 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 that I personally eat for weight loss.

If you want to see results, you have to eat foods as recommended by nutrition. Anaverage 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. It would help if you watched other things like-

1. As you start losing weight, your body needs fewer calories for doing day-to-day activities. This means you need to maintain that level.

2. Running can build some leg muscle, and muscle is denser than fat. So don't rely on the scale alone. Use a measuring tape on your waist to track your progress.

3. When you start, weight often comes off faster. As you get lighter and fitter, the same run burns a few fewer calories, so progress slows.

Don't be discouraged. Regular runners tend to weigh less than inactive people.

How Much Time Does It Take 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 may run at a pace of 7 to 8 minutes per mile. At that pace, a 5-mile run takes about 35 to 40 minutes.

If you're a slow runner, don't be ashamed. You're still moving more than people sitting on the couch. A 20-minute-per-mile pace, a brisk walk, is still good.

At that pace, 5 miles takes about 1 hour 40 minutes. Start slowly and try to increase your pace over time.

Is Running 5 miles a Day Good for Weight loss

For weight loss, you need to create a calorie deficit. Running is one of the simplest exercises for beginners, since it needs no equipment beyond shoes.

Is running 5 miles a day good for weight loss? Yes, if you build up to it safely. A heavier runner burns more calories per mile than a lighter runner, so the same distance creates a bigger deficit.

For getting fast results, eat fewer calories than consuming calories on normal days and burn calories by running 5 miles a day. The combination of both will give a better result in your weight loss journey.

When It’s Okay To Run 5 Miles A Day

It depends on your fitness and health. Most beginners can't run 5 miles a day right away because they haven't built up the stamina yet.

So, start slow, but start. Set small targets, like a half-mile on the first day, then slowly increase the distance. If you try to run 5 miles a day from the start, you raise your risk of injury and burnout.

You can’t achieve 5 miles a day in starting because you don’t have leg strength and running efficiency.

Don’t injure yourself in the initial days because you can get an excuse 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 to search for food shelter. In the Amazon rainforest, some people are still live this way.

When It’s Not Okay to Run 5 Miles A Day

If you’re injury-prone, an older or heavier runner, new to running, running every day 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 go walking, cycling and swimming on those days. It is a good decision to give your body a rest from running.

Many experienced runners run 6 days a week without injury. Others do better with two or three rest or cross-training days each week. Find the schedule your body handles well.

Invest in a good pair of comfortable running shoes, and replace them after roughly 300 to 500 miles, which is a common guideline for shoe life.

Choose shoes that fit well and feel comfortable when you run. A specialty running store can help you find the right pair.

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, with protein to support muscle repair and carbs to refill your glycogen stores. If you don’t like these miles, I have more foods list; you can check 9 slimming world free food lists that help you burn fat.

Choose nutritious foods after running. Your body is like an engine: the better the fuel, the better the performance.

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 into the pan, cook the chicken in medium heat, and 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 in the long run.

Remember eating one bowl is enough; you have to monitor your calories before eating more meals.

You can use white or brown rice with pinto or black beans as the base for your burrito bowl for making this meal.

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 carbs and is high in beta-glucan, a type of soluble fiber that is good for the heart.

This meal is usually eaten at breakfast, and it works well after a 5-mile run. Cooking it with milk adds protein.

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 great physical muscles. It would be best if you had protein, so the Salomon is the best source of protein to get lean muscle.

Cook salmon with 2 cups of rice and spears of asparagus for a completely healthy, high-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 on 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, beginners often see quick early results. Over time, as you get lighter and fitter, the same daily distance burns a few fewer calories, and weight loss can plateau.

When that happens, adjust your diet slightly, vary your runs, or add strength training. Over time, you'll become a fitter, more efficient runner.

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 gradually and take 2 to 3 days a week of rest or light exercise like swimming and walking. For experienced runners, it is usually fine to run 5 miles a day. But if you're heavier, new to running, injury-prone or an older runner, running 5 miles a day may be too much.

Running 5 Miles a Day Helps in Weight Loss or not?

Yes. A calorie deficit is what drives weight loss. Running 5 miles a day burns roughly 3500 calories in seven days, often said to equal about 1 pound of body fat. The NHS uses 2,000 calories a day for women and 2,500 for men as guides for maintaining weight, so to lose weight, eat a little less than you burn. Avoid high-calorie foods and eat plenty of fruit and vegetables.

Is Running 5 Miles a Day Bad for Your Health?

Not for most healthy people who build up to it. But if you're heavier, new to running, injury-prone or older, running 5 miles a day may be too much at first. Build your mileage gradually and mix in walking and swimming. Check with a doctor first if you have heart or joint problems.

Sources

• Calories burned in 30 minutes for people of three different weights, Harvard Health
• Understanding calories, NHS
• Physical Activity Guidelines for Adults, CDC