Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about how to determine your unique average running speed and how you can improve it. But before we do, let me say something that I've said many times before.... comparison is the thief of joy. In fact, measuring your God-given ability against anyone else's, especially with someone who is faster, will not only leave you feeling frustrated but will hinder your progress. Compare yourself only to the runner you were yesterday with the goal of making daily progress (even if the changes may seem insignificant, if you have made any advancement celebrate!). So with that being said, let's take a look at what the average running speed is according to Runner's World (*with my two cents thrown in of course) and ways you and I can improve our speed, keeping in mind that it will change with age and many other factors and that our goal should always be to be the best that we can be in whatever season of life we're in.
The best way to find your average running speed is by tracking your mile pace. For example, say you go out for a three-mile race. You might start off running fast because of an adrenaline rush, then slow down once you realize you’re running too hard. But toward the end, when the finish is in sight you might catch a second wind and pick up speed again. This all results in different mile times.
Your average mile time, which will be the sum of all your mile times divided by the number of miles completed, may look different than each individual mile. The more you train, not only will your average mile pace drop, but each individual mile time will likely become closer in time to the others.
That’s why tracking your average mile time is a great way to monitor your progress. Plus, when you reach a new barrier—like the first time you run faster than a 10-minute mile, for example—it allows you to search out new goals in your running journey and also scope out your competition.
What’s the average running speed?
Based on real-life data from all public uploads to Strava from August 1 2022 to July 30 2023, the average running speed across the globe is 10 minutes and 25 seconds (10:25). That number adjusts based on gender: 10:02 for men and 11:17 for women. In the U.S., the average running speed is 9:54 and breaks down to a 9:32 mile pace for U.S. men and 10:37 for U.S. women. These paces have changed since 2018 when the average global mile pace hit 9:48 and U.S. pace averaged 9:44.
Don’t fret if your current average time is a little off from those marks. Keep in mind that, while sizable, the dedicated Strava community doesn’t represent the entire running community.
What factors affect average running speed?
The following factors play a big role in every runner’s mile speed:
- Gender
- Age
- Weather/wind
- Nutrition and hydration
- Injuries
- Height
- Weight
- Terrain
The list could go on. Even what you think about or your mindset (check out this blog on developing a positive mindset) can affect how fast you run, and that’s under your control. Other factors, however—such as height and age—are things you obviously can’t change.
Also, according to recent number crunching at Runner’s World, based on data from platforms like MapMyRun, even the type of year you’re having has an effect on one’s average mile time and pace. From mid-April to mid-September—during the start and midpoint of the coronavirus pandemic—the average mile pace recorded was 8.5 percent slower compared with the same range in 2019, which the MapMyRun team attributes to a new or returning runner effect.
When it comes to age, one data analysis performed in 2010 and based on 10,000 U.S. runners who completed a 5K showed the average minutes per mile for runners of different ages. The average overall was 11:47 per mile. Men in the 16- to 19-year-old age range finished the run with an average pace of 9:34; women in the same age group finished in 12:09. The numbers gradually increased as the age groups got older. In most cases, though, the gaps between the finishing times of the different age groups weren’t drastic. And you might not necessarily get slower with age. As Runner’s World has reported, many pro runners and average runners peak in their 30s, and even runners in their 70s can keep getting better with age.
Because of the many variables associated with running pace, it can be difficult to establish an across-the-board average running speed.
How fast should you run a race?
If you’re looking to find out what your average running pace should be to hit a specific time goal in a race, you’re in luck. The Runner’s World Pace Chart (in both minutes per mile and kilometer) show what time a given pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon. As an example in the chart below, if you want to run under 1 hour and 45 minutes for a 10-mile race, you’d need to have an average pace of 10 minutes and 29 seconds per mile to accomplish your goal.
How can you boost your average running speed?
If you want your average running pace to be faster, there are several steps you can take to improve, like figuring out how to breathe properly and mixing up your types of runs. You should also recognize the importance of nutrition and hydration. Adopt a holistic approach to your training, doing regular conditioning workouts to improve your strength and flexibility in addition to running, as a stronger, mobile body can help you run faster and avoid injury.
*Don't underestimate the value of track work in helping you get faster. As a running coach, I not only tell my runners to perform a variety of workouts but do them myself. You'll not only gain speed but you'll gain mental grit. That's something everyone can benefit from.
So there you have it friends. Determining your average speed is a great way to monitor your progress as you strive to become better each day. But no matter what your speed is, don't ever forget that running is a gift to be cherished. It's not something you have to do but something you get to do. I don't know about you but that makes me smile. Now lace up your shoes. You have miles to cover.
Happy Running!
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