In this article, I’ll cover the pros and cons of running 5 miles a day, nitty-gritty details of what to expect during this journey, and tips for making it one of the most transforming experiences of your life.
Running 5 miles a day is a noble goal for many runners. While the habit offers incredible benefits, it can be intimidating for those who approach it.
It can be a time commitment and physical challenge – but also intensely rewarding.
Should I Run 5 Miles A Day?
This is the first question on a runner’s mind when setting a training
goal for their near running future.
You’re maybe a new runner, or have already run a 5K race, or even an
established marathon runner.
Now you’re looking for a new habit that helps you in great shape but doesn’t require a complicated training plan.
When you’re deciding, “Should I run 5 miles a day,” know that there are some pros and cons to adopting the habit.
I’ll start with the cons first.
Cons of Running 5 Miles a Day
You’re more prone to injuries (if you’re a new runner)
A 5 mile run every day can be taxing on a new runner’s body, especially if your body hasn’t developed good running form yet.
So if you tend to get shin splints or knee sprains, be aware that attempting a daily 5 miler might not give your body the chance to recover between runs.
If in doubt, take a day off and regroup!
Your race training will be on hold
Running 5 miles a day is best for those who are not training for an upcoming race. Going the same distance every day doesn’t add dynamics or build strength in the ways necessary to do your best in a race.
This 5-mile habit works best to provide a predictable routine and consistency in your health plan.
5 Miles Every Day = Less Time For Cross Training
If you’re looking for all-over body fitness, running 5 miles a day isn’t actually the best thing you can do – you should be mixing up your workouts.
3-5 days of running with 2-3 days of cross-training is ideal.
If you’re not interested in weight lifting, try alternative strength drills like agility drills, or interval running with fartleks.
At the same time, you can still build plenty of leg and core strength while running 5 miles a day, especially if there are hills involved!
You can burn out
Running 5 miles a day every day can get boring and repetitive.
Some people thrive with routine and need to know what to expect each day.
Others prefer to change things up.
But once your body gets used to doing the same thing every day, it loses some of its ability to adapt and change.
After a few months, running those 5 miles won’t stress your body much – it’ll become the new baseline.
And remember, our bodies need to be stressed to improve!
Switching up your workout every once in a while helps your body stay alert and ready to be conditioned.
Pros of Running 5 Miles Every Day
Your running will improve
A huge benefit of bagging 5 miles every day is that your running will improve.
Spending the best part of an hour every day running means that your running form will naturally adapt and become more efficient.
You’ll also become faster for a myriad of reasons – your running economy improves, your cardiovascular and musculoskeletal systems adapt, and your body gets more used to fuelling a 5 mile run.
Running 5 miles a day for a few months can be an awesome way to establish your running creds and get your body honed, ready to take on bigger distances or races.
In case you’re wondering, there are approximately 10,000 steps in 5 miles of running (see How Many Steps in a Mile Running? for more).