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How Long Does It Take To Run 7 Miles? [The Ultimate Guide]
A 7 mile mark is not a marathon training or a regular run but a training program that runners need to follow. If you want to meet the mark, how long does it take to run 7 miles? For professional women runners, it takes upto 55 to 65 minutes. While for men, it takes 45 to 55 minutes on average.
It doesn’t matter which way you finish this run; you shouldn’t do it in a single day. Instead, break those seven miles into a week (run two to three days, and reach the mark in a week).
In this blog, we will get you runner-ready to complete the 7-mile run and give you tips for a better running experience. We’ll also answer the most requested questions you have been asking lately.
How Long Does It Take To Reach 7 Miles?
If you’re going 7 miles in an hour pace, it would take you anywhere from 56 minutes to 70 minutes. Check the table for how long it would take to reach 7 miles if you choose to run, brisk run or fast run:
| Mode | Speed (mph) | Time (min/mile) | Total Time |
|---|---|---|---|
| 7-mile Run | 6 | 10 minutes | 70 minutes |
| 7-mile Brisk Run | 6 | 9 minutes and 19 seconds | 65 minutes |
| 7-mile Fast Run | 7.5 | 8 minutes | 56 minutes |
If you walk seven miles, the average number of steps you would take would be 15,000, and in running that means 11,000 steps (more or less).
The number of steps in 7 miles you take also depends on factors including height, speed, and stride length.
Related Article: “Can Running Increase Height? (7 Useful Ways To Achieve It)“
You might finish the target with 51 minutes per mile but the good news is you have burned a lot of calories. Keep on reading to know more about running 7 miles calories burned.
How Many Calories Are Burnt With A 7 Mile Run?
Let’s just say you are going after the 7-mile-long mark at a ten-minute-per-mile pace, you would burn 1,000 calories. It could depend on factors like weight, gender, and pace. Scroll up for the average time to run.
Here is a condensed breakdown of how many calories you can burn in a 7-mile run, based on your fitness level:
| Weight | Calories Burned |
|---|---|
| 160lbs (72 kg) | 854 calories |
| 170lbs (77 kg) | 896 calories |
| 180lbs (81 kg) | 959 calories |
| 190lbs (86 kg) | 1001 calories |
| 200lbs (90 kg) | 1064 calories |
| 210lbs (95 kg) | 1106 calories |
| 220lbs (100 kg) | 1169 calories |
| 230lbs (104 kg) | 1225 calories |
| 240lbs (108.86 kg) | 1274 calories |
Always go with a healthy running routine, and if you think it’s too much, maybe you’re pushing yourself too much. Scroll up for the 7-mile run in km.
Benefits And Drawbacks Of Running 7 Miles A Day
Running 7 miles a day doesn’t exactly mean good things. It comes with a fair share of prospects and downsides. Read to know more:
Benefits
Here are some of the hard-to-miss benefits of running 7 miles a day:
1. Better Muscle Strength
A 7-mile day run can enhance your muscle strength at the lower part of your body. Running 7 miles daily helps build and tone up leg muscles. These constitute the glutes, calves, quadriceps, and hamstrings.
2. Improved Cardiovascular Health
Running more than 7 miles reduces the risk of heart problems like heart attacks and strokes, improving cardiovascular health. That’s because a 7-mile run improves blood circulation, balances blood pressure, and keeps your heart muscles in check.
Related Article: “9 Functional Ways To Start Running After Quitting Smoking“
3. Keeps Your Mood Balanced
Running releases endorphins, which can boost mood and anxiety. This can lead to better mental well-being and overall standard of living.
4. Balances Your Weight
Running 7 miles a day greatly assists you in losing weight. It burns a remarkable number of calories, helping runners like you and me maintain a healthy body weight. It also helps to achieve weight loss goals when going on a diet.
Related Article: “Does Running Burn Belly Fat And Love Handles? (5 Easy Tips)“
5. Better Sleep At Night
Regular exercise, including running, can promote better sleep patterns. Running helps regulate the body’s circadian rhythm, improving your sleeping hours.
Related Article: “9 Benefits of Running Before Sunrise (+ Tips To Get Started)“
Drawbacks
Running 7 miles a day does come with some downsides, keep on reading to learn more:
1. Increased Risk Of Injury
Running long distances without enough rest can lead to overuse injuries like stress fractures, tendonitis, and muscle strains.
Exceeding stress on the same joints and muscles without proper recovery could mean chronic injuries.
2. Monotony and Boredom
Running the same distance and route daily can become dull and boring, potentially leading to reduced motivation and less enjoyment. Lack of variety may also hinder progress and performance improvement.
3. Plateauing
Following the same running routine without variation may lead to a plateau in fitness levels.
When you run 7 miles daily, your body may not get stronger, have more endurance, or get faster. Your body can adapt to the routine of running 7 miles daily. This means it may not see a significant improvement in durability, strength, or speed.
How Long Does It Take For Beginners To Run 7 Miles?
Beginners take more time running than seasoned pros, and there’s no shame in that. Male beginner runners can reach the 7-mile finish line in about 01:10 to 01:15 hour. While female beginners would take 01:15 to 01:20 hour.
Related Article: “Why Is Running So Hard For Me? (13 Easy Tips For Beginners)“
Factors such as age sex, and gender can make quite a difference. See the table below to get an idea of 7-mile run time for beginners:
| Age | Time for Women | Time for Men |
|---|---|---|
| 20-30 years | 01:12 hour | 01:08 hour |
| 30-40 years | 01:14 hour | 01:10 hour |
| 40-50 years | 01:16 hour | 01:12 hour |
| 50-60 years | 01:18 hour | 01:14 hour |
| 60-70 years | 01:24 hour | 01:18 hour |
| 70 years older | 01:40 hour | 01:30 hour |
Do not to push yourself to reach a better score, instantly. Take a break, make possible targets, and go with a plan. Try to have a good time while you are at it. Slowly but surely, you will reach the 7-mile mark without having to waste yourself at all.
How Long Does It Take For Experienced Runners To Run 7 Miles?
If you ever wonder how many minutes are 7 miles of walking, ask seasoned pros. Experienced male runners would complete the 7-mile run in approximately 46 minutes. While the experienced female runners would do the same run in about 48 minutes. Here’s a table to know more:
| Age | Time (Men) | Time (Women) |
|---|---|---|
| 20 to 30 years | 42 minutes | 44 minutes |
| 30 to 40 years | 43 minutes | 45 minutes |
| 40 to 50 years | 45 minutes | 47 minutes |
| 50 to 60 years | 47 minutes | 49 minutes |
| 60 to 70 years | 49 minutes | 52 minutes |
| 70 or older | 52 minutes | 56 minutes |
There are multiple methods to improve your running and beat the leaderboards. Read on to know more or scroll up for the benefits of running 7 miles a day for weight loss.
Tips To Reach 7 Miles Fast
So, you’re excited to reach the 7-mile bracket, aren’t you? Great. Well, here are some tips that we think will help you reach the 7-mile long run without having to push yourself too much:
- Start by getting the right nutrients. Get the right mix of vitamins, antioxidants, protein, and minerals, and have a balanced diet.
- Look up the weather and see if it is suitable for a nice run. Ensure wearing a nice running jacket, just in case a storm comes up while you’re running.
Related Article: “9 Best Lightweight Running Jackets (Tried & Tested)“
- Take a break now and then. It’s not a marathon, so take it easy on your stamina and health. Go mile-by-mile or step-by step but don’t rush, especially if you are a beginner. And gradually increase your average running pace.
- Have a running buddy or join a running group for running, there’s nothing wrong with that. If you are a lone runner, have a Spotify playlist ready. Plus, don’t forget to stay hydrated.
Related Article: “Is Running Without Music Beneficial? (7 Interesting Facts)“
- Last but not least, get sufficient sleep before the big run. This has always been the most important night for me, and it will help you reach mile 7 and beyond. Keep going and who knows, you might reach a target of upto 100 miles in no time!
Related Article: “How To Train For A 100 Mile Run? (A Step-By-Step Guide)“
Conclusion
Now that you know how long does it take to run 7 miles, you can finish it adequately without having to waste yourself. And if you need a solid training method, I highly suggest reading 80/20 Running: Run Stronger and Race Faster by Training Slower by Matt Fitzgerald & Robert Johnson.
Carbon plated running shoes can reduce pressure on the forefoot area while running. Check out 7 best carbon plated running shoes (Tested by Runners) to hit your target of 7 miles a day in a more efficient manner.
Frequently Asked Questions (FAQs)
To prepare for a 7-mile rundown, stay well hydrated. Chug up 16 to 20 ounces every two to three hours of your run. For lunch, get yourself whole grains or fruits as they are a great source of injury. Also, put on nice footwear, one that’s lightweight, durable, and makes your 7 miles a day good and honest work.
Yes, seven miles a day is great for your body. It can strengthen your heart and reduce the risk of cardiovascular diseases. It’s best to see a doctor, follow a detailed training plan, and listen to your body’s signals
Definitely. Fuel yourself with high carbohydrate and protein meals 3 to 4 hours before going on a training run. You can also get a high-carb snack for about 30 to 60 minutes in the run. Also, don’t overwhelm yourself, do get rest days and breaks.
