How Long to Run 5 Miles Safely Without Overtraining
Running 5 miles is a solid cardio workout that builds endurance and helps with loosing weight, but the safe time depends on your fitness level and how you train to avoid overtraining.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/ Beginners should not rush into it full speed. Start with short running intervals of 30 to 60 seconds mixed with walking for the same time, aiming for just 10 minutes total at first.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/ Only run every other day so your body recovers fully.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/
As you get stronger, lengthen the running parts. If you hit 20 minutes of steady running, bump intervals to 60 seconds running and 30 seconds walking, then try 90 seconds or two minutes running with one minute off.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/ This gradual build lets you work toward 5 miles, which often takes 40 to 60 minutes for most people once ready. Track your weekly running volume and keep high intensity to a small part of it.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/
Mix in cross training like swimming, biking, or elliptical to stay safe. Cut running days from six to four and add strength work on off days.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/ After a hard cardio workout, do light running or cross training the next day for better recovery.https://www.loseit.com/articles/how-long-to-be-able-to-run-without-stopping/ Eat enough calories daily, especially in tough weeks, to prevent injuries from underfueling.https://run.outsideonline.com/training/injuries-and-prevention/the-10-commandments-of-healthy-running/
Watch for pain below the knee and rest if it hurts. Do not run through it.https://run.outsideonline.com/training/injuries-and-prevention/the-10-commandments-of-healthy-running/ Replace shoes after a few hundred miles to avoid strain.https://run.outsideonline.com/training/injuries-and-prevention/the-10-commandments-of-healthy-running/ Add strides, short 15 second speed bursts two times a week, to improve form and cut injury risk from always running the same pace.https://run.outsideonline.com/training/injuries-and-prevention/the-10-commandments-of-healthy-running/ Stretch regularly, increase mileage slowly, and wear good shoes to dodge issues like IT band pain.https://docmillersports.com/blogs/articles/common-running-injuries
