How Running 5 KM Daily Can Help You Burn Fat and Lose Weight
People say running regularly, for 5 kilometers consistently, is one of the best ways to burn fat and lose weight. So, is this true? Yes, running 5 KM daily can burn fat and help you lose weight. We, at Rebuild Hustle, are going to explain how many calories you can burn if you run 5 KM.
How Many Calories Can You Burn Running 5 KM?
If you weigh around 154 pounds, a 5K run will torch roughly 300-350 calories. Run every day, and you’re looking at blasting 2100-2450 calories a week.
Now, to lose one pound of fat, you need to burn about 3500 calories. If you are eating sensibly, running like this could help you shed around 1.5-2 pounds a month.
Running and Fat Loss Explained
Even better? Studies show that running can zap belly fat even if you don’t change your diet! For instance, a study published in the Journal of Obesity found that “a higher amount of physical activity, particularly running, was associated with greater reductions in visceral fat” (Keating et al., 2014).
Plus, many runners find that running regularly helps reduce their appetite, making it easier to stick to healthy eating habits.
| Weight (lbs) | Calories Burned (Per 5km Run) | Weekly Calories Burned (7 runs) | Estimated Monthly Fat Loss |
|---|---|---|---|
| 125 lbs | 240-300 | 1,680-2,100 | 1.5-2 lbs |
| 154 lbs | 300-400 | 2,100-2,800 | 2-3 lbs |
| 180 lbs | 360-480 | 2,520-3,360 | 2.5-3.5 lbs |
To find out exactly how many calories you burn during your run, use our tool called Run & Burn Calculator.
Health Benefits Beyond Fat Loss
Other, than weight loss, a 5 KM run provides many health benefits. According to a review published in Psychological Medicine, regular aerobic exercise, including running, is associated with reduced symptoms of anxiety and depression (Rebar et al., 2015).
It reduces your risk for heart disease and blood sugar problems. It betters your coordination and your joint health.
When it comes to burning fat, it’s important to understand your body’s fat-burning zone, which typically occurs when your heart rate is at 60-70% of your maximum.
This means, during your 5 KM runs, try to maintain a steady pace where your heart rate stays within this range for maximum fat-burning benefits. Over time, this consistent effort will lead to long-term fat loss.
Running vs. Other Fat-Burning Exercises
In comparison to running, you can also burn fat through other activities. Swimming freestyle for an hour allows you to burn through 450 calories, and going to the gym to do cardio can also have the same effect.
Depending on your weight loss goal, preference for intensity, and your diet, you pick the option that is right and sustainable.
Another critical factor that influences fat loss is your diet. Studies suggest that intermittent fasting combined with a calorie deficit can be an effective strategy for weight loss.
According to a study in Nutrition Reviews, intermittent fasting can lead to significant reductions in body weight and fat mass (Trepanowski & Bloomer, 2010).
Tips for Beginners
It’s important not to overwork yourself and risk overuse injury. A daily 5km run milestone is reasonable to achieve if you plan it properly. First, you have to increase your stamina.
You can do this by switching between walking and running at timed intervals, to help your body get used to the movement.
Walk for a minute, run for a minute, and vice versa. Gradually you can increase time, and establish a longer running time. Work on cross-training your body, to help you build endurance sustainably.
Final Words
In the end, remember the basics! Stretch, rest when necessary, and listen to your body’s cues. The quality of the exercise you do is as important as the quantity of it when it comes to your health.
Success in running doesn’t come from speed, but from consistency. It’s about showing up day after day, step after step.
FAQs
Does running 5 KM a day burn belly fat?
Yes, running 5 KM daily can help burn belly fat as part of an overall calorie deficit. Belly fat is often the last to go, so consistency is key.
How fast will I lose weight running 5 KM a day?
On average, running 5 KM a day can help you lose around 1 to 2 pounds a week, depending on your diet and body weight.
