Do you wish to set the goal to run 10km every day? Congratulations! That is an admirable goal and one that may spur positive physical and mental changes in your life.
However, running 10K every day isn’t for the faint of heart. You need to work up to this goal and consider some drawbacks of running 6.2 miles every day.
Is Running 10K Every Day A Lot?
Running 10 km every day is equivalent to running 43.4 miles a week. This mileage is a respectable amount for a recreational runner that would be respected in the running community.
In fact, this weekly mileage is enough to train for a marathon. And for some, this mileage of running a 10K every day is enough to possibly even train to run a Boston qualifying marathon time.
Is It Safe To Run 10K Every Day?
As long as you work up to running 10km every day without a large increase in running volume, it is okay to do so.
You also want to make sure that about 80 percent of your running volume is done at an easy pace.
To ensure running 10K every day is an OK mileage for you, consider the following to find your magic mileage:
- You feel good and your legs feel fresh on almost every run.
- You do not feel too fatigued the next day after a run, have recurring injuries, poor performance, or illness.
- You only experience minor setbacks or pains as your body adjusts to the training volume.
- You see improvements in your running time.
If you can check all of these boxes, running 10K every day is an acceptable mileage for you.
Should I Run 10K Every Day?
Running 10 km every day is a great way to get fit and create a routine that sets you up for success.
Running success is built on consistency. So, if setting a running habit of, for example, running the same 6.2-mile loop every morning, helps you become a consistent runner, then running 10 km every day is a great goal.
However, after running the same distance every day for several months, your fitness will level out. Your body needs different stresses to become fitter.
Therefore, if your goal is to run a 10K every day while increasing fitness, you need to vary your running paces. To do so, consider adding in:
By changing your heart rate zones, your body will become more energy efficient and your performance will improve.
You can also consider cross-training or strength training to further increase your level of fitness and give your body a break from daily runs.
What Are The Benefits Of Running A 10K Every Day?
There are plenty of benefits of running 10 km every day – too many to be all listed here. Most running benefits accumulate after 30 minutes of exercise, and running a 10K will take longer than 30 minutes for most people.
Benefits Of Running A 10K Every Day:
- Improved cardiovascular fitness1Lee, D., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
- Stronger muscles and bones2Lee, J. H. (2019). The effect of long-distance running on bone strength and bone biochemical markers. Journal of Exercise Rehabilitation, 15(1), 26–30. https://doi.org/10.12965/jer.1836564.282
- Weight loss3Get running with Couch to 5K. (2022, January 25). Nhs.uk. https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/#:~:text=Running%20regularly%20will%20improve%20the
- Improved mental health and overall mood4Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235. https://pubmed.ncbi.nlm.nih.gov/32970641/
- Lower levels of stress, anxiety, and depression5Brennan, D. (2021, October 25). Mental Health Benefits of Running. WebMD. https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
- Improved self-confidence and patience6Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235. https://pubmed.ncbi.nlm.nih.gov/32970641
- Improved health markers such as heart rate, blood pressure, cholesterol, weight, and body fat7British Heart Foundation. (2019, November 11). Does running reduce risk of early death. Bhf.org.uk; British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/does-running-reduce-risk-of-early-death
- Increased energy and improved quality of sleep8Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus, 15(8). https://doi.org/10.7759/cureus.43595
- Stronger immune system9Nieman, D. C. (2007). Marathon Training and Immune Function. Sports Medicine, 37(4), 412–415. https://doi.org/10.2165/00007256-200737040-00036
- Improved running & endurance fitness10Lindberg, S. (2019, October 16). How to Increase Stamina for Running: 13 Tips with Running Programs. Healthline. https://www.healthline.com/health/exercise-fitness/how-to-increase-stamina-for-running
What Are The Drawbacks Of Running 10K Every Day?
While there are plenty of health and fitness benefits of running 10 km every day, there are two major drawbacks.
#1: Increased Risk Of Overuse Injury
If you run every day without a rest day, you are at a greater risk of injury. Unless you are an elite athlete, it is advised that you take one complete rest day a week. If you do a 10K run 7 days a week, you need to ensure one day a week is run at a recovery pace and that 80 percent of your running is at an easy pace.
Furthermore, if you are a beginner & increase your mileage suddenly with the goal of running a 10K every day, you are at a greater risk for injury.
Running is stressful on the body, causing microtears in the tissue. Your body requires recovery periods to repair these tissues and build back stronger. If you do not allow for this recovery time, your body will continue to breakdown, resulting in injury.
If you have the goal of running 10K every day, gradually build up to this mileage. Do not add more than 10 percent of your weekly volume week to week.
Some minor side effects such as soreness and minor aches and pains are normal, but make sure to listen close to your body and avoid overtraining, as it can easily build into injuries that stop you running entirely.
#2: Fitness Plateau
If you run the same distance every day (especially at the same pace or rate of perceived effort), you will become fit but your fitness may stagnate at a certain point. If you do not keep pushing yourself then running 10K every day will maintain your fitness but not improve it.
However, if you run a 10K every single day and continue to increase your speed, your fitness will continue to improve.
Improvement in running fitness comes from challenging your body and teaching it how to run more efficiently. Therefore, most training includes various paces and durations, as well as longer distances and shorter distances. You can do this in the form of running intervals, fartleks, tempos, and longer runs, for example.
You can experiment with trail running, or running on different terrains and inclines to keep your 10K running streak interesting.
Final Thoughts
If you begin running every day for 10 km, you can expect some major life and health benefits in how you look and feel.11Harris, M. B. (1981). Runners’ Perceptions of the Benefits of Running. Perceptual and Motor Skills, 52(1), 153–154. https://doi.org/10.2466/pms.1981.52.1.153
Are you ready to run a 10K everyday or tackle the 10K distance for the first time? Good luck! Check out our free 10K training plans and guidance for help along the way.
FAQs
How Long Is 10K?
10K, or 10,000 meters, is 6.2 miles or 25 laps around an Olympic-sized track.
10K is also 6 miles 376 yards or 32,808 feet 5 inches. A 10K is double a 5K distance.
What Is The Fastest 10K Time?
The men’s world record fastest 10K time is 26:11:00, set on October 7, 2020 by Joshua Cheptegei of Uganda. That’s a 4:12 mile pace.
The women’s world record fastest 10K time is 29:01:03, set on June 8, 2021, by Letesenbet Gidey of Ethiopia. That’s a 4:40-mile pace.
Related: How to run a 10K in 40 minutes
How Long Does It Take To Run A 10K?
How long it takes to run a 10K depends on your running pace.
If your easy pace is 10 minutes a mile or slower, it will take you longer than an hour to run 6.2 miles.
What Is A Good 10K Time?
According to Running Level which calculates race finish times by age and ability, a good 10K race time is 49:43.
The average male runner’s 10K time is 55:37. The average female runner’s 10K time is 1:03:17.
Is Running 10K In 50 Minutes Good?
Most long-distance runners who run 15 to 30 miles per week can expect to finish a 10K in between 50 to 70 minutes. More advanced runners can run 6.2 miles between 43 and 50 minutes.
Is Running 10K In 40 Minutes Good?
Running a 10K in under 40 minutes is a good time. It requires running a mile pace of 6:24 for 6.2 miles.
Related: What’s a Good 10K Time?
How Many Calories Do You Burn Running A 10K?
How many calories you burn depends on how much you weigh. However, on average, people burn about 100 calories a mile. Thus, most people will burn over 600 calories every time they run a 10K.
Therefore, if you are putting on your running shoes and doing a 10K every day, you will burn 4,200 calories a week running. There are 3,500 calories in a pound. Therefore, you will burn more than a pound a week running 10 km every day.
Is 10 Km A Long Run?
If running a 10K takes you longer than an hour, then this can qualify as a long run. If running a 10K is about 30 percent of your weekly training volume, then it qualifies as a long run.
