Running is everybody’s favourite workout. Not only is it easier to grasp on, but it also requires no additional equipment. You can just put on your running shoes. Moreover, “runner’s high” is a common phenomenon that pushes runners to undertake this activity daily.
But running can have varying levels of difficulty, depending upon the age factor and distance, especially when it’s 5k. Even though 5k is relatively easy to achieve, it can be burdensome for people who are not habituated to running. So, if you plan on undertaking a similar challenge, you must be well aware of its benefits, required time-frame, tips, etc.
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Average 5K Time
There is no clear cut answer to the question, “how long does it take to run a 5k?” as it depends on multiple factors, like the following:
For Beginners
Beginners are often intimidated by the idea of running for five kilometres. They deem it to be impossible or too challenging. Even though that might be true in the initial phases, it is an achievable goal.
Firstly, if you aren’t aware of the metric measurements, 5 kilometres equal 3.1 miles.
5k races or runs are crucial for beginners as it is a fundamental distance that can kick-start their running journey.
On average, a beginner can run 1.5 km in 10 minutes. This gives them a total time of 33 minutes (this is a calculated figure). It can vary according to the individual’s speed and prior training.
If you are ambitious, you can finish a 5k run in 25-27 minutes too. But as a beginner, you need not push yourself too much.
By Age and Sex
Age is an important deciding factor as it determines the total time required to run a 5k. Additionally, it can differ according to males and females. The following chart can help you in getting a better idea.
For Females
| Age | Time (Minutes) |
|---|---|
| 0-15 | 38 |
| 16-19 | 37 |
| 20-24 | 36 |
| 25-29 | 36 |
| 30-34 | 38 |
| 35-39 | 39 |
| 40-44 | 38 |
| 45-49 | 39 |
| 50-54 | 41 |
| 55-59 | 45 |
| 60-64 | 46 |
| 65-99 | 50 |
For Males
| Age | Time (Minutes) |
|---|---|
| 0-15 | 37 |
| 16-19 | 29 |
| 20-24 | 29 |
| 25-29 | 31 |
| 30-34 | 31 |
| 35-39 | 33 |
| 40-44 | 32 |
| 45-49 | 33 |
| 50-54 | 34 |
| 55-59 | 37 |
| 60-64 | 40 |
| 65-99 | 42 |
The following can be deduced from the tables:
- With age, the physical capacity reduces, citing more time to complete a 5k run.
- The people falling in the age group of 0-15 take more time to run as they have little to no training or workout sessions.
- Males take up less time to complete a 5k run than females due to biological reasons.
Tips to Run Faster
You cannot expect yourself to be a professional marathon runner in one go. It is a systematic process that requires time and dedication. If you are willing to run for 5k, you must adhere to the following tips:
Prepare Yourself Mentally
The first thing that you must do to run faster is to have strong mental stamina. You must have a set goal in mind before you start running. This will help you with self-motivation along with pushing harder to achieving your aim.
Warm-Up
A five-minute of on-spot jogging can warm up your body and allow you to get started for your 5k run. Moreover, stretching can help with loosening up the muscles, increasing flexibility. You can also stretch after you finish the run to prevent the build-up of lactic acid.
The warm-up session should be followed by a cooldown to get started for the run.
Control your Diet
Your daily diet plays a vital role in your overall health and running capacity. You must have a detailed check on the foods that you take in right before you go for a run.
Include fruits, fresh vegetables, melons, berries, bread, oats, energy bars, etc., in your daily diet to make it wholesome and healthy. It will give provide the required energy to undertake a running session.
You must avoid fatty or sugary foods like red meat, legumes, cheese, etc. before you run. Stay clear of coffee as it might upset your stomach.
Hydrate Yourself
Hydrating yourself is crucial as it maintains your energy levels and eliminates the possibility of dehydration or fainting. Drink plenty of water before you run. You can also opt for other refreshing drinks like coconut water or green tea.
Do not drink tea, coffee, or aerated drinks as it can potentially drain you.
Start slow if you’re a Beginner
If you have prior experience with running, you must slow slowly and gradually build up your stamina. Start with a 1k run every day and increase the distance as per your convenience.
Improve your Body Form
Improving your body form can effectively help in running faster.
You can start by placing your knee in line with your body structure. Strike your foot and push up and off from the ground. Always keep your hands relaxed. Strengthen your core and aim to shorten your running stride.
Strength Training
If you want to build stamina and endurance, you will have to break a sweat by exercising and working out regularly.
Bodyweight exercises like lunges, pushups, squats can help in building endurance. Other activities like volleyball or swimming can help with your running routine.
Sprint Training
Sprint training can help with improving your running performance. It also enhances endurance and strength.
Stay Dedicated
If you wish to achieve your running goal, you need to push yourself every day. You will have to go out for a run every day to increase your mileage. Only dedication and motivation can help you achieve your aim.
Join Running Groups
If you have a tough time motivating yourself to run every day, you can join running groups. The members can be a source of motivation that can boost your fitness levels.
Get new Kicks
Even though this is a debatable argument, getting new and better shoes can elevate your running performance. Your old kicks might be worn down or have torn insoles. These can prove to be a barrier and can potentially reduce your running speed.
Purchase shoes that give your feet the necessary comfort and support. It should have the appropriate fit that can allow you to concentrate on your stride.
Take time off to Relax
Give yourself some time off, at least once a week, to relax your muscles and body. You can even try yoga or meditation on your day off to increase your performance.
How Long Does it Take to Walk a 5K?
Walking a 5k and running a 5k are entirely different things and require varying levels of strength.
Walking has its own set of benefits. It is mostly preferred by people adobe 40 years of age as it results in fewer injuries.
It helps prevent disorders and severe health issues like heart problems, high blood pressure, diabetes, etc. It also helps in strengthening your bones and muscles. Moreover, it is often suggested by doctors to improve balance and coordination.
Typically, it will take 45-50 minutes to walk a 5k. If you are a slow walker or prefer to walk slow, it will take 60 minutes to complete the walk.
Should I Run 5K Every Day?
Running 5k every day has its share of merits and demerits. As mentioned earlier, everybody has a different running capacity according to their age and experience.
Running 5k every day can build up muscles and core strength. It targets your calves, glutes, hamstrings, hip flexors, etc.
It is a common assumption that running every day can cause joint pain. But if it is done correctly and well under your capacity without too much of a strain, it can reduce the possibility of joint pain.
Running also plays a significant role in weight loss. Running can activate your muscles and burn your fat. In this way, you can have your desired BMI.
Lastly, running has a physiological benefit as it helps you cool off after a long day of work. It can help you relax and cool-off, and it also works as a stress buster.
All in all, running 5k daily can work wonders if you run within your capacity and also give yourself a day off to relax.
The bottom line
Running 5k every day can challenging as well as a fun activity. Ensure that it is complemented with a balanced diet and proper hydration to reap its benefits properly.
If you have any underlying diseases, consult with your doctor before you start running every day. You can also track your performance with the smart bands and wrist bands available in the market. These will help you perform better in the future.
Always remember not to push yourself too hard that you end up falling prey to unwanted issues. Work well within your capacity and watch yourself grow every day!
Also Read:
Buying New Shoes vs Replacing Insoles? (How To Decide)
Brandon R. Katz is a registered professional nurse who has been instrumental in providing us with an informed opinion on the medical aspects of footwear. He graduated from NYU Rory Meyers College of Nursing with a Bachelor of Science in Nursing (BSN) and currently provides his services at a non-federal long-term care hospital in Brooklyn, NY.
Brandon proves to be the champion in the group of expert writers with his in-depth knowledge in foot health, how to take care of it adequately, and what shoes, socks, or insoles will be supreme for you. He has previously worked with hospitals where he has foreseen both inpatient and outpatient departments and has been a practicing nurse since 2009.
Brandon hails from Jersey City, NY, and has a loving family of four with a small popper called Rozo. His decision to become a nurse arises from the desire to be in the position of helping and rehabilitating people.
