{"id":8438,"date":"2022-09-04T17:06:36","date_gmt":"2022-09-04T16:06:36","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8438"},"modified":"2023-09-07T14:51:51","modified_gmt":"2023-09-07T13:51:51","slug":"running-5-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/","title":{"rendered":"The pros and cons of running 5 miles a day"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>If you&rsquo;re looking to take on a new running challenge this year, then why not consider running 5 miles a day?<\/p>\n\n\n\n<p>Running every day has its pros and cons. Some runners can see the benefits, others feel running every day is a bit excessive.<\/p>\n\n\n\n<p>Whatever camp you&rsquo;re in, this guide will explain the pros, cons and benefits of running 5 miles a day so you can decide for yourself if this running challenge is for you.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Is it good to run every day?<\/li>\n\n\n\n<li>Who should run 5 miles a day?<\/li>\n\n\n\n<li>How long does it take to run 5 miles?<\/li>\n\n\n\n<li>Benefits of running 5 miles a day<\/li>\n\n\n\n<li>Pros and cons of running 5 miles a day<\/li>\n\n\n\n<li>How will running 5 miles a day change my body?<\/li>\n\n\n\n<li>How to start running 5 miles a day: 6 actionable tips<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-683x1024.png\" alt=\"running 5 miles a day\" class=\"wp-image-8440\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running 5 miles a day\" class=\"wp-image-8440 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it good to run every day?<\/strong><\/h2>\n\n\n\n<p>Running every day is a controversial topic in the running community. <\/p>\n\n\n\n<p>Whatever your preference, your running habits, including how often you run, will come down to two things:<\/p>\n\n\n\n<ul>\n<li>Your running goals<\/li>\n\n\n\n<li>Your fitness levels<\/li>\n<\/ul>\n\n\n\n<p>If your goal is to simply get outdoors more and enjoy running, then the 5 miles a day running challenge may just be for you.&nbsp;<\/p>\n\n\n\n<p>On the other hand, if your goal is to train for your <a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">first half marathon<\/a>, then running 5 miles a day won&rsquo;t be the best approach.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-a-mile-a-day\/\" data-type=\"post\" data-id=\"5807\">Running a mile a day: Benefits + 9 reasons to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who should run 5 miles a day?<\/strong><\/h2>\n\n\n\n<p>The 5 mile a day running challenge isn&rsquo;t for everyone. It can be quite gruelling running 5 miles each day, so you&rsquo;ll need the mindset and motivation to keep you going. <\/p>\n\n\n\n<p>Running 5 miles a day is for you if:<\/p>\n\n\n\n<ul>\n<li><strong>You&rsquo;ve got a good base level of fitness<\/strong> and can comfortably <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-for-30-minutes-without-stopping\/\" data-type=\"post\" data-id=\"5477\">run for 30-45 minutes without stopping<\/a>. If you cannot run without stopping, then you may need to build up your endurance and stamina before starting the challenge.&nbsp;<\/li>\n\n\n\n<li><strong>You&rsquo;ve run 5k and 10k runs in the past<\/strong>. If you&rsquo;re new to running, then the 5 mile a day challenge may be too excessive.<\/li>\n\n\n\n<li><strong>You&rsquo;re not injury-prone<\/strong>. Running 5 miles a day is quite taxing on the body, so if you regularly experience niggles and injuries, then the challenge is not for you.<\/li>\n<\/ul>\n\n\n\n<p>Running 5 miles a day is not for you if you&rsquo;re a beginner runner, overweight or injury-prone.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-does-it-take-to-run-a-mile\/\" data-type=\"post\" data-id=\"8236\">How long does it take to run a mile? Fastest mile time + averages by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to run 5 miles?<\/strong><\/h2>\n\n\n\n<p>How fast you run 5 miles will depend on various factors, including your age, gender, fitness levels and running experience. <\/p>\n\n\n\n<ul>\n<li>A novice runner can expect to finish a 5 mile run in over an hour at around 1 hour 15 minutes. This equates to a pace of around 15 minutes per mile. <\/li>\n\n\n\n<li>A beginner runner can expect to finish in 50 to 60 minutes. This equates to a pace of between 10 and 12 minutes per mile.<\/li>\n\n\n\n<li>An intermediate to advanced runner can expect to finish in 35 to 40 minutes. This equates to a pace of between 7 to 8 minutes per mile. <\/li>\n<\/ul>\n\n\n\n<p>You can use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a> to work out how fast you expect to complete your 5 mile run. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of running 5 miles a day<\/strong><\/h2>\n\n\n\n<p>There are many benefits of running 5 miles a day, but it really comes down to personal preference as to whether you take on this challenge.<\/p>\n\n\n\n<p>Whether you&rsquo;re looking to shake up your running routine, or simply want a running challenge to work towards, here are the pros and cons of running 5 miles a day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/magic-mile\/\" data-type=\"post\" data-id=\"9004\">How to use Jeff Galloway&rsquo;s magic mile running test<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pros of running 5 miles a day:<\/strong><\/h2>\n\n\n\n<p><strong>#1 Improves your aerobic fitness<\/strong><\/p>\n\n\n\n<p>By running 5 miles a day, you will be taking some pretty big leaps to improve your aerobic fitness.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.gov.uk\/government\/publications\/physical-activity-applying-all-our-health\/physical-activity-applying-all-our-health#:~:text=The%20UK%20Chief%20Medical%20Officers,reducing%20extended%20periods%20of%20sitting\" target=\"_blank\" rel=\"noopener\">UK Chief Medical Officer<\/a> recommends you get at least 150 minutes of moderate aerobic exercise or 75 minutes or vigorous aerobic exercise each week.&nbsp;<\/p>\n\n\n\n<p>Greater amounts of exercise will provide an even greater health benefit.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Improves your health<\/strong><\/p>\n\n\n\n<p>As the old saying goes, &ldquo;movement is medicine&rdquo; and by running daily you become not only physically fit but mentally fit.&nbsp;<\/p>\n\n\n\n<p>Studies show that running can help to lower your blood pressure, improve blood sugar control, improve symptoms of stress and anxiety and reduce body fat percentage.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Helps you burn calories<\/strong><\/p>\n\n\n\n<p>Running is one of the best forms of exercise to help you <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">lose weight<\/a> because it requires many different muscles to work hard together.<\/p>\n\n\n\n<p>Unlike swimming and cycling, running does not have a high barrier to entry, so many people turn to running to achieve their weight loss goals.<\/p>\n\n\n\n<p>High intensity running like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill running<\/a>, in particular, help to burn more fat as they continue to burn calories up to 48 hours after you work out.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/\" data-type=\"post\" data-id=\"10232\">How many miles should I run a day? Benefits + risks of running every day<\/a><\/p>\n\n\n\n<p><strong>#4 Boosts your mood<\/strong><\/p>\n\n\n\n<p>You may have heard of the term &lsquo;runner&rsquo;s high&rsquo; &ndash; that relaxing feeling after you&rsquo;ve had a good run.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/the-truth-behind-runners-high-and-other-mental-benefits-of-running\" target=\"_blank\" rel=\"noopener\">Hopkins Medicine<\/a>, when you hit your stride during a run, your body releases &lsquo;feel good&rsquo; hormones called endorphins.&nbsp;<\/p>\n\n\n\n<p>These hormones are the chemicals behind &lsquo;runner&rsquo;s high&rsquo; &ndash; the euphoric feeling that you get after exercise.<\/p>\n\n\n\n<p><strong>#5 Establishes a regular running routine<\/strong><\/p>\n\n\n\n<p>By running 5 miles a day, you will establish a regular and, more importantly, consistent running routine.<\/p>\n\n\n\n<p>Consistency is key when it comes to becoming a better runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">How to fit a run into a busy schedule<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-683x1024.png\" alt=\"running 5 miles a day\" class=\"wp-image-8441\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-683x1024.png.webp\" alt=\"running 5 miles a day\" class=\"wp-image-8441 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cons of running 5 miles a day:<\/strong><\/h2>\n\n\n\n<p><strong>#1 Increases the risk of injury<\/strong><\/p>\n\n\n\n<p>The 5 mile a day running challenge can be taxing on the body, especially if you&rsquo;re new to running or have a history of injuries like <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a> or <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a>.<\/p>\n\n\n\n<p>Practice <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">good running form<\/a> to minimise the risk of injury and get into the habit of listening to your body.&nbsp;<\/p>\n\n\n\n<p>If your body is telling you to rest or take a recovery day, then listen and take heed.<\/p>\n\n\n\n<p><strong>#2 Increases the risk of overtraining and burnout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining<\/a> and burnout are common problems for runners, especially when training for a long distance event like a half marathon, marathon or ultra marathon.<\/p>\n\n\n\n<p>Running 5 miles a day isn&rsquo;t for the faint-hearted, and if you fail to take the proper precautions, you may risk doing more harm than good.<\/p>\n\n\n\n<p>Make sure you take rest and recovery days when needed, and fuel your body in the proper way before and after each run and stay hydrated.&nbsp;<\/p>\n\n\n\n<p>Stretching and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> are also great additions to any training routine.<\/p>\n\n\n\n<p><strong>#3 There&rsquo;s no progression<\/strong><\/p>\n\n\n\n<p>An integral part of any training plan is progression.&nbsp;<\/p>\n\n\n\n<p>A well-rounded training plan will account for a 10% increase in mileage each week.&nbsp;<\/p>\n\n\n\n<p>By running 5 miles a day, you&rsquo;re effectively running the same distance every day which means you won&rsquo;t see a vast improvement in your running.&nbsp;<\/p>\n\n\n\n<p>The bottom line? Running 5 miles a day will limit your ability to improve as a runner.&nbsp;<\/p>\n\n\n\n<p><strong>#4 There&rsquo;s no variety<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re looking to up your running game, then running 5 miles a day may not be the best challenge to do.<\/p>\n\n\n\n<p>In order to become a stronger and faster runner, you need to challenge your body by adding variety into your training plan.<\/p>\n\n\n\n<p>Variety = running + the right amounts of speed training, <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a>.<\/p>\n\n\n\n<p>Pounding the pavement each day will only get you so far in terms of endurance, strength and stamina.&nbsp;<\/p>\n\n\n\n<p>Sooner rather than later you will need to add activities like speed training (such as interval training and <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a>) and strength training (in the form of bodyweight or weighted exercises) to help you achieve your running goals.<\/p>\n\n\n\n<p><strong>#5 Your race training will be on hold<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re training for a long distance event like a half marathon or marathon, then your race training will have to be on hold whilst you complete the 5 mile a day running challenge.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-long-is-a-half-marathon\/\" data-type=\"post\" data-id=\"7565\">Training for a half marathon<\/a> or marathon necessitates a certain type of training plan with set goals each week, so replacing this by running 5 miles a day may not be the best approach.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-683x1024.png\" alt=\"running 5 miles a day\" class=\"wp-image-8442\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-683x1024.png.webp\" alt=\"running 5 miles a day\" class=\"wp-image-8442 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How will running 5 miles a day change my body?<\/strong><\/h2>\n\n\n\n<p>Running is a great way to burn calories. Along with cycling, it has one of the highest burn rates of any type of exercise.&nbsp;<\/p>\n\n\n\n<p>By running 5 miles a day you can expect to lose weight if that is one of your goals by doing the challenge.<\/p>\n\n\n\n<p>Most people burn 100 calories per mile when running. This means if you run 5 miles per day, you can expect to burn up to 500 calories each day. <\/p>\n\n\n\n<p>It&rsquo;s important to note that there are factors and variables that affect your ability to burn calories, such as your weight, running speed, running efficiency and nutrition habits.&nbsp;<\/p>\n\n\n\n<p>You will still need to watch what you eat when you do the challenge. <\/p>\n\n\n\n<p>As with any exercise, nutrition is just as important, if not more important, then the exercise itself when you&rsquo;re looking to lose weight.&nbsp;<\/p>\n\n\n\n<p>Your <a href=\"https:\/\/www.nhs.uk\/common-health-questions\/food-and-diet\/what-should-my-daily-intake-of-calories-be\/#:~:text=An%20ideal%20daily%20intake%20of,women%20and%202%2C500%20for%20men.\" target=\"_blank\" rel=\"noopener\">calorie intake<\/a> will need to be restricted to the recommended daily intake which is 2000 calories for women and 2500 calories for men.&nbsp;<\/p>\n\n\n\n<p>The key takeaway? You need to combine a calorie-controlled diet with exercise in order to lose weight.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts to help you lose weight <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-683x1024.png\" alt=\"running 5 miles a day\" class=\"wp-image-8443\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-683x1024.png.webp\" alt=\"running 5 miles a day\" class=\"wp-image-8443 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-5-miles-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to start running 5 miles a day: 6 actionable tips<\/strong><\/h2>\n\n\n\n<p>Now you know all about the pros and cons of running 5 miles a day, here are 6 actionable tips to help you get started.<\/p>\n\n\n\n<p><strong>#1 Start slow<\/strong><\/p>\n\n\n\n<p>Running 5 miles a day can be taxing on the body, so you&rsquo;ll want to start slow and maintain a steady pace in the first few weeks of the challenge.<\/p>\n\n\n\n<p>Aim to maintain a conversational pace on your runs in the first few weeks until your body gets used to the increased mileage.<\/p>\n\n\n\n<p>If you run at a fast pace from the get go, you risk burnout and injury.<\/p>\n\n\n\n<p><strong>#2 Take walking breaks when needed<\/strong><\/p>\n\n\n\n<p>Although it&rsquo;s a running challenge, by all means schedule walking breaks when you need to.&nbsp;<\/p>\n\n\n\n<p>Walking has many benefits and is seen as a form of cross training, so can be done on &lsquo;active recovery&rsquo; days if you need a break from running.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>A decent pair of running shoes are a must when running, no matter the running distance.<\/p>\n\n\n\n<p>A good pair of running shoes will help to absorb the shock when your foot lands on the ground and encourage your feet to move in a safe and efficient manner.<\/p>\n\n\n\n<p>Check out my <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes guide<\/a> for more information and tips on finding the right pair of running shoes.<\/p>\n\n\n\n<p><strong>#4 Refuel and hydrate<\/strong><\/p>\n\n\n\n<p>As you will be running every day, it&rsquo;s important you fuel your body in the right way to ensure it gets the energy it needs to maintain the running habit.&nbsp;<\/p>\n\n\n\n<p>You will likely have increased hunger pangs in the first few weeks of the challenge whilst your body gets used to daily exercise.&nbsp;<\/p>\n\n\n\n<p>Aim to have carbohydrates and protein as your two main energy sources during the challenge.&nbsp;<\/p>\n\n\n\n<p>You can read more about the role of carbs in my <a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">carb loading for runners guide.<\/a><\/p>\n\n\n\n<p><strong>#5 Listen to your body<\/strong><\/p>\n\n\n\n<p>Whilst running 5 miles a day is a worthwhile challenge, if at any point you feel pain or a niggling injury, listen to your body and stop running.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run through the pain as you risk making the injury worse.&nbsp;<\/p>\n\n\n\n<p>Many runners opt to <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">run without a running watch<\/a> or running app so they can simply enjoy running without worrying about pace or heart rate and more importantly listen to their body.<\/p>\n\n\n\n<p>Technology, whilst helpful on your run, can be a distraction. Simply listen to what your body is telling you on your run.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Rest when you need to<\/strong><\/p>\n\n\n\n<p>Knowing when to rest and when to run is an integral part of being a runner. It takes practice but you will soon learn when your body needs a rest day.<\/p>\n\n\n\n<p>The 5 miles a day challenge can be daunting, so if you ever feel you need to take a day off, then go ahead and do so.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;re looking to take on a new running challenge this year, then why not consider running 5 miles a day? Running every day has its pros and cons. Some runners can see the benefits, others feel running every day is a bit excessive. Whatever camp you&rsquo;re in, this guide will explain the pros, cons &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[39,120],"tags":[219,277],"mv":{"thumbnail_id":9314,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/22-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8438"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8438"}],"version-history":[{"count":8,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8438\/revisions"}],"predecessor-version":[{"id":12861,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8438\/revisions\/12861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9314"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}