Exercising regularly can help keep your heart healthy and reduce your risk of developing chronic diseases, such as obesity and type 2 diabetes.
Running is a great way to achieve these health benefits, but it can be difficult to start and stick with a running routine. If you’re new to running, you may be wondering how long it takes to run 5 miles.
Running takes time to develop a routine. Initially, you may need to spend more time warming up and cooling down than running your actual workout. Fitness level and running surface also play a role in how long it takes to run 5 miles.
A beginner may need more time to adjust to running on a flat surface while an experienced runner may be able to complete the same distance in less time.
So How Long Does It Take To Run 5 Miles?
The average person can expect to finish a 5-mile run in anywhere from 50 minutes. However, your time may be slower or faster depending on several factors, such as your fitness level, running surface, and whether you’re running for time or distance.
If you’re just starting out, don’t be discouraged if it takes you longer to complete the distance. With time and practice, you’ll be able to improve your speed and stamina.
Below is a table showing the pace of running 5 miles depending on age and sex:
| Age | Men (minutes per mile) | Women (minutes per mile) |
|---|---|---|
| 16–19 | 47 | 60 |
| 20–24 | 47 | 58 |
| 25–29 | 50 | 58 |
| 30–34 | 50 | 59 |
| 35–39 | 54 | 60 |
| 40–44 | 52 | 62 |
| 45–49 | 53 | 63 |
| 50–54 | 55 | 66 |
| 55–59 | 60 | 71 |
| 60–64 | 65 | 73 |
| 65–99 | 69 | 81 |
Factors Affecting Running Speed
There are several factors that can affect running speed, these include:
1. Fitness level
Your fitness level will have a major impact on how long it takes to run 5 miles. If you’re a beginner, you may need more time to adjust to running and achieve the same speeds as more experienced runners.
2. Running surface
A running surface that is hard will require more effort than a soft surface. If you’re running on a hard surface, it may take you longer to reach your 5-mile mark.
3. Weather
Extremes such as heat or cold can also affect running speed. if it’s hot outside, running will be more taxing on your body. Conversely, if it’s cold, your muscles may be less capable of producing the same amount of power.
4. Genetics
Some people are naturally faster runners than others. If you’re slow to start with, don’t be discouraged. You may be able to improve your running speed with time and practice, but it may take longer than for others.
5. Mental attitude
The attitude you have when you’re running is critical. If you have a negative attitude, you’ll likely have a harder time completing the 5-mile run. Instead, try to focus on your breathing and pacing. Start with a slow and steady pace and gradually increase your speed as you become more comfortable.
How To Prepare To Run 5 Miles
There are a few things you can do to get ready for your 5-mile run.
1. Spend time warming up
To ease into your running routine, start by spending time warming up. This can consist of gradually increasing your speed and intensity over a few minutes.
2. Make sure your running clothes are comfortable
If you’re new to running, make sure you’re wearing comfortable running clothes. Avoid clothes that will rub against your skin or clothes that are too tight.
3. Drink plenty of water
Hydration is essential for runners. Drink plenty of water before your run and again during and after your run.
4. Exercise regularly
If you’re new to running, exercise regularly to avoid building up unnecessary stress on your body. Running is a great way to achieve your health goals, but it’s important to start slow and ease into the routine.
5. Pace yourself
It’s important to pace yourself when you’re running. Don’t try to run too fast or too slow. Start off slowly and gradually increase your speed as you become more comfortable.
Wrapping It Up
It takes time to run 5 miles. However, with enough practice, you’ll be able to achieve the same speed and distance as more experienced runners.
Make sure to spend time warming up, wearing comfortable clothes, drinking plenty of water, and exercising regularly to help ease you into your running routine.
