{"id":30841,"date":"2021-11-12T22:45:59","date_gmt":"2021-11-12T22:45:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30841"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"run-5-miles-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/","title":{"rendered":"Run 5 Miles A Day: Debunking The Myths About Running 5 Miles And Setting The Record Straight!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Why_Run\" >Why Run?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Reduced_Blood_Pressure\" >Reduced Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Improved_Mood\" >Improved Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Better_Sleep_Quality\" >Better Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Weight_Loss\" >Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Is_It_Safe_To_Run_5_Miles_A_Day_To_Lose_Weight\" >Is It Safe To Run 5 Miles A Day To Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_1_Distance_Does_Not_Make_A_Difference_In_Weight_Loss\" >Myth 1: Distance Does Not Make A Difference In Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_2_You_Must_Run_Five_Miles_A_Day_Three_Days_A_Week_To_Lose_Weight\" >Myth 2: You Must Run Five Miles A Day, Three Days A Week, To Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_3_By_Starting_A_Running_Routine_You_Are_Bound_To_Lose_Weight\" >Myth 3: By Starting A Running Routine, You Are Bound To Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_4_You_Lose_Fat_At_The_Fat-Burning_Zone\" >Myth 4: You Lose Fat At The Fat-Burning Zone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_5_No_Pain_No_Gain\" >Myth 5: No Pain, No Gain!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Myth_6_Running_On_An_Empty_Stomach_Helps_You_Burn_More_Calories\" >Myth 6: Running On An Empty Stomach Helps You Burn More Calories<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Should_You_Run_5_Miles_A_Day_To_Lose_Weight\" >Should You Run 5 Miles A Day To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#How_Much_Weight_Do_You_Lose_Running_5_Miles_A_Day\" >How Much Weight Do You Lose Running 5 Miles A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Is_Running_5_Miles_A_Day_An_Effective_Weight_Loss_Plan\" >Is Running 5 Miles A Day An Effective Weight Loss Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether it is your favorite exercise or not, running is undeniably one of the best exercise options to help attain your fitness goals. Experts emphasize two main things for running for weight loss; the miles you cover and the consistency. Unless you are a marathoner, you will be required to stick to a particular window.\u00a0<\/span><span style=\"font-weight: 400;\">Can you run 5 miles a day to lose weight? This question summarizes our focus in this read. We will be going into details about what miles you need to cover to lose weight, plus the safety of this window. Let us get started!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Run\"><\/span><b>Why Run?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is nothing more annoying and unpleasant than the advice of a newly converted runner. Do not get us wrong; running is not bad, as we shall see below. However, anyone who hates running cannot stand such advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the perception may change once such individuals embrace a running routine. But what can convince them to lace up and run for miles? Well, there is nothing as convincing as the list of benefits of running. Some of them include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Blood_Pressure\"><\/span><b>Reduced Blood Pressure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running has been deemed effective in reducing high blood pressure. (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). High blood pressure happens to be one of the riskiest conditions. Uncontrolled high blood pressure causes your arteries to harden and thicken, causing atherosclerosis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Atherosclerosis causes heart attacks and strokes (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-pressure\/symptoms-causes\/syc-20373410\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In addition to these, uncontrolled high blood pressure also results in (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-pressure\/symptoms-causes\/syc-20373410\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart Failure.<\/b><span style=\"font-weight: 400;\"> The narrow vessels force your heart to work ten times harder to pump blood. Unfortunately, the thickened muscle tires overtime to pump enough blood to meet your blood needs, leading to heart failure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aneurysm.<\/b><span style=\"font-weight: 400;\"> An aneurysm is formed when the blood vessels weaken and bulge. The bursting of an aneurysm is life-threatening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Metabolic Syndrome. <\/b><span style=\"font-weight: 400;\">Metabolic syndrome is a cluster of disorders of your body\u2019s metabolism. They include high triglycerides, high insulin levels, high blood pressure, decreased high-density lipoprotein (HDL) \u201cgood\u201d cholesterol, and increased waist size (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-pressure\/symptoms-causes\/syc-20373410\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dementia. <\/b><span style=\"font-weight: 400;\">The narrowed arteries limit blood flow to the brain causing vascular dementia.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Running helps reduce blood pressure by making your heart stronger. A stronger heart pumps blood effortlessly, and there is reduced force in your arteries, which lowers blood pressure.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mood\"><\/span><b>Improved Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running can also help in improving your mood by releasing endorphin and serotonin. These two chemicals are released in your brain and are believed to boost your energy and make you happier (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). An improved mood also helps in reducing anxiety and depression.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">Running 4 Miles A Day: How To, Benefits, And Risks<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Sleep_Quality\"><\/span><b>Better Sleep Quality<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running has also been linked to better sleep quality. Experts acknowledge that when you exercise using a running routine, you fall asleep faster and sleep soundly throughout the night (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you have not been able to sleep well over the last couple of days, lace up and run for a few miles. However, before you do this, make sure you get the go-ahead from your doctor. Again, talk to your doctor if you are battling sleeping disorders such as sleep apnea.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is one of the best exercises to perform for <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">weight loss<\/a> (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Since you are continuously moving, you move your bodyweight a lot, burning more calories. Similarly, you use many of your large muscle groups when running, which gives them a thorough workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, fitness experts reveal that this activity helps your body burn more calories than low aerobic activities like walking (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It can, therefore, help you create and maintain a calorie deficit for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running also promotes weight loss by boosting your metabolism (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Metabolism is the process whereby your body converts the food and drinks you consume into energy. A faster metabolism helps you <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">burn more calories<\/a> even at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, running can help suppress appetite, which in turn reduces your appetite and eating patterns. However, despite this, you can obtain contradictory results if you consume high-calorie foods after performing this activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help obtain and sustain healthy and effective weight loss, experts suggest combining exercise with a healthy diet (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). So, it means you will have to make some lifestyle changes to help you attain sustainable weight loss results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can ditch the unhealthy, junk, and high-calorie foods and replace them with healthy high volume low-calorie foods. You can also consume fewer food portions to help limit the number of calories that you consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can never miss such suggestions amongst running weight loss tips. After all, there is a saying that nutrition and exercise go hand in hand. So, talk to your nutritionist and let them know of your dietary patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They may tune or elevate them to help you lead a healthier lifestyle for faster and optimal weight loss. However, despite this insight, you need to consult with a professional about the best <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">weight loss program<\/a> that specifically meets your needs. If they recommend running, be sure to consult your trainer further for more details, for example, safe mileage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"run 5 miles a day\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Run_5_Miles_A_Day_To_Lose_Weight\"><\/span><b>Is It Safe To Run 5 Miles A Day To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A lot has been said about <a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">running<\/a> for <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">weight loss<\/a>. We could create a list of the most common debates about how to run for weight loss. As a result of the many opinions on this concept, there have been several myths and misconceptions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we reveal if a daily run of five miles a day is safe, let us first look at some of these myths.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_1_Distance_Does_Not_Make_A_Difference_In_Weight_Loss\"><\/span><b>Myth 1:<\/b> <strong>Distance Does Not Make A Difference In Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact: <\/b><span style=\"font-weight: 400;\">\u00a0Distance does impact weight loss. Long-distance running has the potential for faster <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">weight loss<\/a> because it offers a more timeline to burn calories. It means that if you cover a shorter distance, you limit your body to burning fewer calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This brings in another common debate: &#8220;Should you run long distances or short distances for weight loss?&#8221; If there is anything we have learned about weight loss, variety is vital in your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must always vary and mix up your routines for more effective and sustainable results. Involve long and short-distance running, sprints and even HIITs to prevent you from falling into a weight loss plateau (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_2_You_Must_Run_Five_Miles_A_Day_Three_Days_A_Week_To_Lose_Weight\"><\/span><strong>Myth 2:<\/strong> <strong>You Must Run Five Miles A Day, Three Days A Week, To Lose Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact: <\/b><span style=\"font-weight: 400;\">Weight loss comes down to the calorie-burning concept. For weight loss to occur, your body must burn more calories than you are consuming. You may even <a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\">burn more calories<\/a> when you run a mile and still trigger weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, do not tie yourself down to this standard. However, generally, we all know that the more miles you cover, the more calories you shed, hence faster weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33389 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-1024x576.png\" alt=\"run 5 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_3_By_Starting_A_Running_Routine_You_Are_Bound_To_Lose_Weight\"><\/span><strong>Myth 3:<\/strong> <strong>By Starting A Running Routine, You Are Bound To Lose Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact:<\/b><span style=\"font-weight: 400;\"> You could never be wrong. Yes, exercise helps with weight management, but running does not always guarantee weight loss. But, again, weight loss is all about burning more calories than you are consuming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If, after running, you treat yourself to high-calorie foods and sugary drinks and foods, you will tip the scale in the wrong direction. So, as much as you are running for weight loss, you also have to make dietary changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it would help if you did not make any dietary changes without consulting your doctor and nutritionist. They must be involved to validate that the dietary changes are not too strenuous and that they meet your dietary, calorie, and medical requirements.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_4_You_Lose_Fat_At_The_Fat-Burning_Zone\"><\/span><b>Myth 4: You Lose Fat At The Fat-Burning Zone<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact: <\/b><span style=\"font-weight: 400;\">Sorry, but you cannot target when you lose<\/span> <span style=\"font-weight: 400;\">fat. According to WebMD, fat loss has more to do with genetics, which is why you cannot lose fat in one area as most people desire (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/can-you-really-control-where-you-lose-fat#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you are looking to lose weight, experts suggest you increase the intensity of your workouts instead of when you burn fat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33388 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4851.png\" alt=\"fitness app\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4851.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4851-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4851.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_5_No_Pain_No_Gain\"><\/span><b>Myth 5: No Pain, No Gain!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact: <\/b><span style=\"font-weight: 400;\">Regardless of your mileage, there are high chances that you will experience some discomfort and fatigue. It can happen, especially if it is your first time working out or increasing your workout intensity. A little discomfort or muscle soreness is okay and expected.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, unfortunately, most people mistake pain for results. The belief is that to be in better shape, one has to experience some discomfort of some sort. After all, that is how you know your body is reacting to your training program and benefiting from it (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fitness experts have termed this a fallacy that often gets most people hurt and injured (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, they acknowledge that you experience muscle soreness because of overtraining larger body muscles like the quads (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also be a result of an intense routine. However, when you find yourself hobbling in pain after practice, you have most likely overworked your muscles beyond usual. At this point, you are at a high risk of getting injured (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So the expression that if you are not experiencing pain, you are not working hard enough is a myth. So, stick to what your instructor recommends.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">How To Start Running At 50: Dos And Don\u2019ts<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Myth_6_Running_On_An_Empty_Stomach_Helps_You_Burn_More_Calories\"><\/span><b>Myth 6:<\/b> <strong>Running On An Empty Stomach Helps You Burn More Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Fact: <\/b><span style=\"font-weight: 400;\">Well, that may not be the case. Running on an empty stomach means you have lower glycogen reserves. It would help if you had enough as they are your primary fuel source. But, again, when you do not eat before running, you will most likely overeat and not create a calorie deficit for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence shows that eating before exercise helps you burn more carbs during your exercise program (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322785\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, evidence also suggests that taking breakfast before running can help with digestion after your running routine (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322785\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, do not skip breakfast if you are running in the morning. Likewise, have pre-workout meals if you are running in the afternoon or evening. But, again, note that your pre-workout meals differ depending on your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-protein foods are recommended if you are performing a strength training routine. However, a carb diet is recommended if you engage in cardiovascular and resistance activities (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322963#protein\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Remember that there are different types of carbs; complex and simple.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend complex carbs because, unlike simple carbs, they provide you with long-term sources of energy (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322963#protein\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, they also have lower glycemic index scores. Even so, note that they take longer to digest, which is why you must consume them two or three hours before your running routine (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322963#protein\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). These complex carbs include oats, sweet potatoes, lentils, brown rice, and whole-grain bread (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322963#protein\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33386 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853-1024x576.png\" alt=\"run 5 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Run_5_Miles_A_Day_To_Lose_Weight\"><\/span><b>Should You Run 5 Miles A Day To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running five miles a day can help with weight loss if you are maintaining a calorie deficit. But, as mentioned earlier, diet and exercise go hand in hand. So, watch what you eat and adhere to your running routine for faster results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, running five miles a day may not be the best approach for beginners. If you recently started a running routine, it would be best to gradually increase your mileage (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). So, you can start with two miles and then increase mileage as you become comfortable and build endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, running five miles a day may not be convenient for older individuals. In addition, it may be an unrealistic goal, so seniors are also advised to start slow and increase mileage down the line if needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, on the same, running five miles a day for weight loss may not be the best approach for pregnant women. Instead, some pregnant women may want to shed pounds using a running routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, covering five miles may be too much for them. The best approach would be working with a trainer to determine a safer limit. Do not start a running routine or any other weight loss program for that matter without consulting your doctor if you are pregnant (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153390\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, you do not have to run every day. You can run for three days and then rest on the others. On the flip side, it is okay for a seasoned runner to run five miles a day. However, if you have sustained an injury, it would be best to reduce the mileage until you feel better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we can see from all these, running for weight loss is okay. However, the mileage differs depending on several factors such as age and health status. So, be sure to talk to your doctor first before trying out any running routine.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33385 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1024x576.png\" alt=\"run 5 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Do_You_Lose_Running_5_Miles_A_Day\"><\/span><b>How Much Weight Do You Lose Running 5 Miles A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Completing five miles a day is an incredible achievement, and you should be proud of yourself. The thousands of steps you have taken reward you with fat loss. However, note that there is no standard weight loss limit after covering such mileage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The weight you lose after running five miles varies depending on your current weight, age, gender, running pace, and basal metabolic rate (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). To lose a pound and a half (0.7 kgs) in a week, you must be burning 500 to 750 calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is not as easy as it sounds because other factors also come into play. These include factors like your nutrition, sleep quality, and activity levels. You can be sure you are burning more calories for weight loss by increasing your running pace and maintaining a calorie deficit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you want a more solid answer, you can calculate the calories you burn by multiplying 0.75 with your body weight (in pounds). The answer you get equals the calories you burn per mile.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that you might not lose tremendous weight as you may desire throughout your weight loss journey. It could be because of factors like your genes, age, sleeping patterns, or because you reached a weight loss plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, do not always rely on the scale as it can highly contribute to your demotivation. Instead, you are advised to stay dedicated to your running routine, eat healthily, lead a healthy lifestyle, and consult your trainer if you suspect you have reached a plateau. They will recommend a new running program that will challenge your muscles and help fight the plateau.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Running_5_Miles_A_Day_An_Effective_Weight_Loss_Plan\"><\/span><b>Is Running 5 Miles A Day An Effective Weight Loss Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Based on what we discussed about running for weight loss, it is safe to say that it is effective. After all, it is helping you burn more calories to help create and maintain a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you need to know that although it is effective, it may not be the best weight loss program for everyone (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). You will only keep the weight at bay if you consistently implement a weight loss program that works for you. So, avoid following your friend\u2019s or sibling\u2019s running weight loss routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But again, unfortunately, running is not everyone\u2019s cup of tea or stronghold. You find that some people start a running routine because they have heard of its effectiveness and not because they enjoy the activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Down the line, they end up giving up because the routine is more of a punishment than an activity they enjoy. If not, they may force themselves to keep up but sustain several injuries due to a lack of interest in the correct running form. So, we suggest that you avoid going with the crowd or giving it to the hype when looking for a weight loss program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, choose an activity you can stick to because weight loss is characterized by dedication and consistency. Consistency and dedication are a product of fun. If you do not enjoy running, then chances are you will not keep up with a running routine for long.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-33383 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845-1024x576.png\" alt=\"run 5 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4845.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can lose weight if you run five miles a day, but you also have to make other healthier lifestyle changes. The number one myth is that running automatically helps you shed pounds. Unfortunately, it may not be the case if you still adopt unhealthy habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must check in with your doctor first before following any running weight loss program. Running is a demanding activity, and professionals must assess if you are fit for the task. Again, they must validate that this is the best weight loss program for you.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_5_Miles_A_Day\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Whether it is your favorite exercise or not, running is undeniably one of the best exercise options to help attain your fitness goals. Experts emphasize two main things for running for weight loss; the miles you cover and the consistency. Unless you are a marathoner, you will be required to stick to a particular window.\u00a0Can [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":33392,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[114],"class_list":["post-30841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Run 5 Miles A Day: Debunking The Myths About Running 5 Miles And Setting The Record Straight! - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you lose weight if you \u2605 RUN 5 MILES A DAY? \u27a4 In this article, we will debunk the myths and give the facts about running and weight loss.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run 5 Miles A Day: Debunking The Myths About Running 5 Miles And Setting The Record Straight!\" \/>\n<meta property=\"og:description\" content=\"Can you lose weight if you \u2605 RUN 5 MILES A DAY? \u27a4 In this article, we will debunk the myths and give the facts about running and weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4846.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"756\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf\"},\"headline\":\"Run 5 Miles A Day: Debunking The Myths About Running 5 Miles And Setting The Record Straight!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\"},\"wordCount\":2797,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4846.png\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether it is your favorite exercise or not, running is undeniably one of the best exercise options to help attain your fitness goals. Experts emphasize two main things for running for weight loss; the miles you cover and the consistency. Unless you are a marathoner, you will be required to stick to a particular window.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Can you run 5 miles a day to lose weight? This question summarizes our focus in this read. We will be going into details about what miles you need to cover to lose weight, plus the safety of this window. Let us get started!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Run?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There is nothing more annoying and unpleasant than the advice of a newly converted runner. Do not get us wrong; running is not bad, as we shall see below. However, anyone who hates running cannot stand such advice.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the perception may change once such individuals embrace a running routine. But what can convince them to lace up and run for miles? Well, there is nothing as convincing as the list of benefits of running. Some of them include:<\/span>\\r\\n<h3><b>Reduced Blood Pressure<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Running has been deemed effective in reducing high blood pressure. (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/staying-healthy\/run-for-a-healthier-life\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). High blood pressure happens to be one of the riskiest conditions. 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Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf"},"headline":"Run 5 Miles A Day: Debunking The Myths About Running 5 Miles And Setting The Record Straight!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/"},"wordCount":2797,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4846.png","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whether it is your favorite exercise or not, running is undeniably one of the best exercise options to help attain your fitness goals. Experts emphasize two main things for running for weight loss; the miles you cover and the consistency. 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