How Fast Does an Average Person Run? (Explained)

Have you ever been tempted to enquire about the typical average running speed? Fitness level, sex, age difference, and diet all affect how long it takes to run a mile on average. There are other variables that impact running speed.

average running speed

Learn How Fast an Average Person Can Run

Whoever could run the quickest and outperform their friends in a race would get to the top of the social ladder.

Men typically run at a pace of 8 mph, whereas women typically run at 6.5 mph.

People who are running for their lives and not for fun are capable of running at a 12 mph average pace.

Many variables affect the average running pace. Among these include genetics and the current level of fitness.

Monitoring your development by keeping track of your average mile time is highly recommended.

When you break through a new barrier, such as the first time you run a mile in less than 10 to 15 minutes, it gives you the opportunity to look for new objectives in your running career.

How Fast an Average Athlete Can Run?

how fast can an average athlete run

Running at a pace of 14 to 17 mph is not uncommon among sports persons and gym fanatics, who are often speedier than ordinary people.

People who are running for their lives, not just for fun, may go 12 mph on average.

For long-distance and endurance trails, the figures are different.

Short-distance sprinters often run at 10 mph. According to data on the average running speed over a five-kilometer distance.

Men typically run at a speed of 5.9 mph, while women typically run at 5 mph, according to data on the average running speed over a five-kilometer distance.

Mile Per Time

Most of us recall running the mile in high school gym class, but we doubt we remember our times.

The time to cover a specific distance in minutes and seconds rather than miles per hour is often used to quantify speed.

Test yourself once more to see how you compare to others’ age and mile time.

Check out the following average timings for boys and girls to complete the mile at various ages:

  • Male @ 65 = 13:52
  • Female  @ 65= 16:12
  • Male @ 60 – 64 = 13:05
  • Female  @ 60 – 64 = 14:47
  • 55 to 59 (female) = 14:37
  • (Male) 55 to 59 = 12:08
  • 50 to 54 (female) = 13:20
  • (Male) 50 to 54 = 11:08
  • 45 to 49 (female) = 12:41
  • (Male) 45 to 49 = 10:43
  • 40 to 44 (female) = 12:24
  • (Male) 40 to 44 = 10:28
  • 35 to 39 (female) = 12:03
  • (Male) 35 to 39 = 10:53
  • 30 to 34 (female) = 12:29
  • (Male) 30 to 34 = 10:09
  • 25 to 29 (female) = 11:42
  • (Male) 25 to 29 = 10:03
  • 20 to 24 (female) = 11:44
  • (Male) 20 to 24 = 9:30
  • 16 to 19 (female) = 12:09
  • (Male) 16 to 19 = 9:34

Perhaps, if you notice, as people age, they get slower.

However, the research shows that men run a mile faster (on average).

Brisk Walking

You can estimate your speed to be between three and four miles per hour if you drop to a walking pace when you are just unable to continue running.

A stroll is slower than a brisk walk, which averages roughly 3 miles per hour.

If you can still converse but not sing the words to a song, you are walking briskly. Using the free Active 10 app on your smartphone is another option.

It lets you know whether you’re moving quickly enough and offers ideas for adding in additional brisk walking.

If you exercise little but can walk, gradually extend your walking distance. Whether you have joint issues, see if your neighborhood pool offers workout courses.

While you exercise, the water supports your joints and can help your muscles grow.

The Fastest of the Fast

the fastest of fast

Knowing the average human speed can be useful, but it can also intrigue you to learn about the fastest living things and creatures in the universe.

Usain Bolt

Usain Bolt, born on August 21, 1986, is a professional sprinter from Jamaica and is regarded as the best sprinter in history.

He holds world records in the 100-meter, 200-meter, and four-by-100-meter relay.

He has won eight Olympic gold medals overall (2008, 2012, and 2016).

Since introducing electronic timing, Bolt has improved upon his second 100 m world record time of 9.69 seconds with a time of 9.58 seconds in 2009.

By running a 19.30 in 2008 and a 19.19 in 2009, he twice shattered the 200-meter world record.

With the current record of 36.84 seconds achieved by Jamaica, he has assisted his country in setting three 4 100 m relay world records.

Florence Griffith-Joyner

Florence Delorez Griffith Joyner, often referred to as Flo-Jo, was an American track and field athlete who was born on December 21, 1959, and passed away on September 21, 1998.

In 1988, she broke the world records for the 100 and 200 meters.

She rose to fame in the late 1980s because of her record-breaking athleticism and unique sense of fashion.

Eliud Kipchoge

Eliud Kipchoge, a Kenyan long-distance runner who has completed the 5000- and the marathon distances, was born on November 5, 1984.

He owns the marathon world record with a time of 2:01:39, achieved in the 2018 Berlin Marathon, and won the 2016 and 2020 Olympic marathon competitions.

He ran faster than the previous world record by 1 minute, 18 seconds. He is considered one of the all-time great athletes and the best marathon runner.

Eliud Kipchoge of Kenya, who completed a marathon in 2 hours, one minute, and 39 seconds, became known as the fastest long-distance runner.

His speed was around 4 minutes, 38 seconds per mile. 


The pronghorn, sometimes known as the American antelope, is the fastest long-distance runner in the animal kingdom, while the cheetah is the quickest sprinter.

It can maintain a speed of about 35 mph over a distance of several miles, and it is significantly quicker over shorter ones.

Pronghorns may reach peak speeds of roughly 55 miles per hour while sprinting to avoid predators.

To get an idea of how quick humans are, consider some of the top speeds of well-known fast animals:

  • Cheetah = 70 mph
  • Horse = 40 mph
  • Bear = 30 mph
  • Cat = 30 mph
  • Dog = 20 mph

Obviously, you won’t ever have to compete in a race against any of these animals because they can all quickly outpace humans.

Factors that Influence Speed

influencing factors about average running speed

Stride cadence is the total number of steps made per second, while stride length is the distance covered by each step.

Running speed may be mathematically described using the product of these elements.

According to conventional wisdom, running speed will rise if we can make one of these better while the other stays the same.

Your running pace depends on a few other factors.

Making judgments that will move you forward substantially more quickly can be facilitated by being aware of these factors.

1. Shoes

Wearing the right running shoes will help you protect your feet.

The shoes must properly fit, which is of the utmost importance.

Blisters and sores can form if you wear improper footwear or the incorrect size footwear.

You could even inflict significant damage in some circumstances.

2. Clothing

You should wear loose-fitting, light clothing that will not weigh you down but still allow for enough ventilation.

Nylon and polyester are some of the best materials for you to employ.

You need apparel that can withstand the elements, particularly in cold and wet weather.

3. Terrain

Running uphill requires much more work than running downward.

Your jogging pace will be substantially slower going up a mountain than it will go down.

How to Run Faster

How to speed up

You might be interested in learning how to quicken your running if you have a race coming up.

Here are some tips for improving your running speed.

1. Boost Your Strength

Running involves using the energy of your legs to support your full body weight.

The ability to generate more energy and run quicker depends on having powerful legs.

Regularly going to the gym and running will help you build strength.

2. Exercise for Respiration

In particular, when running, your body needs enough oxygen. You should master breathing techniques created especially for cardiovascular activities.

When running a sprint as opposed to a lengthy distance, you could utilize various breathing techniques.

There are some standard procedures that you should always follow.

  • Breathe in and out using both your nose and mouth.
  • Furthermore, you ought to breathe deeply from your diaphragm.
  • A common breathing pattern is the 3-2 rhythm, which alternates between foot strokes and breathing.

Control Your Weight

Maintaining a healthy weight for your height, age, and gender is important. Weight gain will make you move more slowly. 

It’s a good idea to keep an eye on your diet if you want to maintain a healthy weight.

That doesn’t mean you shouldn’t occasionally indulge when there’s a reason to celebrate.

Recover and Flexibility

We should do stretching before beginning a run.

Before jogging, people frequently stretch their bodies in the following ways:

  • Stretching the lateral squat
  • Side bend during lunging
  • Leg extension
  • Standing quad

Always Stay Hydrated

Water is essential at all times, but when you’re running, it’s very critical.

Running generates around 20 times the heat of typical activity, resulting in high amounts of sweat that can lead to dehydration.

Your running performance might deteriorate if you’re dehydrated. Drink two glasses of water for around two hours before you begin running, 15 minutes before you go for a run, make sure you drink one more glass of water.

What are the Benefits of Running?

advantages of running

Well, regular running exercise has a lot of physical and psychological advantages that can motivate you to put on your running shoes.

1. Lowers Heart Disease Risk

The biggest cause of death in the US is heart disease. Running is a terrific method to maintain your heart healthy and the blood flowing through it.

Additionally, it promotes healthy blood pressure and cholesterol levels, both of which are important for heart health.

2. Burns Excessive Calories

Running is a straightforward and affordable weight loss solution because of how effective it is.

You can burn up to 100 calories every mile if you run at a demanding pace.

To burn off the dessert from last night, you might need to run a few kilometers, but you can do it.

Relaxes the Body

Running helps you relax. You may release whatever stress you may be carrying.

You’ll experience a brighter mood and less anxiety about the various challenges you’ll encounter during the day.

While you work out, you at least take a brief vacation from those pressures.

Typical Running Injuries

Runing injury

If you have to quit running because of an injury, you won’t reap the full rewards of running. You may prevent injury by being aware of them in advance.

1. Avoid Blisters

It’s crucial to wear the proper shoes and socks since your feet cause blisters by rubbing against your shoes frequently.

Stop jogging as soon as it is practical if you see a blister forming to stop it from growing worse.

If you get a blister while running, wrap it first.

2. Soft-tissue Damage

Pulling muscles and spraining ligaments are the two most common soft tissue injuries. These wounds cause a great deal of discomfort.

With the use of some ice, minor instances will recover in a few days.

3. Fractures

Fractures need surgery to realign the bone, and recovery takes time.

Runners may occasionally break a bone or suffer a fracture. Typically, this occurs when a person trips or becomes preoccupied.

4. Shin Splints

Shin splints can cause modest swelling in your lower leg and discomfort, tightness, or pain along the inside side of your shinbone.

When you quit exercising, the discomfort may at first go away.

Stress response or stress fracture may eventually result from the pain, which might eventually become constant.

Some athletes get shin-length soreness when running, but it’s also crucial to stay hydrated.

Running vs. Walking

Running is quite stressful, you put in a lot of energy and effort.

Some people can only maintain a moderate walking speed for brief periods of time when running.

Some people can only move at a strolling speed. Even if running burns many more calories, walking is preferable to doing no exercise at all.

A 160-lb woman jogging at 5 mph burns approximately 600 calories, but only about 300 if she is walking at 3.5 mph.

Remember that losing one pound requires burning around 3,500 calories.

Additionally, walking poses fewer physical dangers than running, making it more feasible for those with pre-existing diseases or those who are new to exercise.

By climbing an elevation or carrying weights, you might make walking more difficult.

Alternatively, you can walk a little faster until you reach a jogging speed.

Start a Running Program

Starting a Running Program

Running may not feel as natural as you’d want if you wish to take it up. Here are some pointers to help you get going.

1. Start Small But Aim High

You cannot expect to compete in the Olympic marathon after only one week of practice.

However, you might begin by simply going for a short run around the block or to a certain location.

As you get more comfortable, you can gradually increase your space. You will eventually arrive at the marathon.

2. Keep Your Consistency

You must devote yourself to running if you want to see changes that are noticeable.

Aim to exercise at least three or four days each week.

Focus on running more and more each workout, as opposed to running every day.

3. Remain Optimistic

When you find yourself struggling for breath by the side of the road, you could become demoralized.

Even if it stings at first, you must maintain your optimism. The discomfort will pass.

Long Distance Race Vs Short Distance Race

Long-distance running in track & field refers to competitions lasting 5,000 meters (3.1 miles) or longer.

800 meters (approximately half a mile) to 3,000 meters are the distances covered by middle-distance races (just shy of 2 miles).

The mile is regarded as a middle-distance running event as a result.

Running competitions over long and intermediate distances call for consistent aerobic energy generation.

Over a relatively long time, aerobic workouts raise a person’s heart rate and breathing rate.

As the distance is increased, aerobic capacity plays a bigger role in determining running performance.

400 meters, or a quarter of a mile, is the maximum distance for sprinting, often known as short-distance running.

The ability to sprint well depends on anaerobic metabolism. Lactic acid is produced when the body breaks down glucose during anaerobic activity without the use of oxygen.

Final Thoughts

Training is a good way for people to improve their average mile time.

A person may be able to decrease their average mile time by increasing their endurance training, doing hill workouts, and doing high-intensity interval training.

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CSN Team.

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