The Average Running Speed of a Person in Miles Per Hour (mph)
As someone who has run 12 marathons and 15 half marathons, I’m often asked what my average running speed is.
While I’m not a super speedy runner, my average pace is roughly 5-6 miles per hour (mph). My personal best finish time in the marathon is 4 hours and 11 minutes.
The average running speed for any recreational runner depends on various factors. This includes age, gender, body weight, fitness level, and terrain. External factors like weather conditions can also impact the average human running speed.
We can break down the data in many ways, so let’s dive into some fascinating findings.
What is the Average Running Speed?
We can determine many average running speed scenarios using data sourced by Running Level.
Because average running speed differs among age, gender, and running level, the actual average speed can be unrealistic for the “average” runner.
Also, we must remember that average running speed changes based on how far a person is running. For example, an elite runner who can run a mile in under 4 minutes will likely run a marathon at an average speed above 4 minutes per mile.
It’s much easier for a runner to hit their top speed for a shorter distance than a longer distance.
Average Speed for Male Runners
We can find the average mile time among 35-year-old males ranging from beginners to world record holders. This average running speed equals around six minutes and 32 seconds, approximately 9 miles per hour.
This is incredibly fast and likely to be carried out by only some average runners. Outliers like world record times tend to skew averages.
Let’s compare the same group but eliminate elite runners and world record holders. The average running speed for the mile is approximately 7 minutes and 31 seconds, just under 8 mph.
This is more realistic for the majority of “average” male runners.
Average Speed for Female Runners
We can compare women in the same 35-year-old bracket running a mile, from beginners to world record holders. The average running speed is around seven minutes and 28 seconds, approximately 8 mph.
When excluding the elite runners and world record holders in this average, the new average becomes eight minutes and 36 seconds, nearly 7 mph.
This, again, is a much more accurate depiction of an average speed for female runners.
Average Running Speed for Beginners
Based on Running Level’s data, the average running speed for a 35-year-old beginner male running a mile is nine minutes and 35 seconds, just over 6 mph.
The average running speed for a 35-year-old beginner female running the mile is 10 minutes and 44 seconds, just under 6 mph.
➡️ For beginner runners, the average running speed is approximately 6 miles per hour.
Factors of Average Running Speed
Several factors determine how quickly a person’s average running speed is at any given time. These factors include:
Age
Age is a significant factor in how fast someone can run.
For example, a younger person in good shape who’s been running for some time will likely have a faster average running speed than someone older.
Gender
Gender tends to also play a role in someone’s speed.
Women tend to have slower average running speeds than men. This is primarily due to factors such as body mass and muscle density.
Running Level
Running level is also a factor that affects average running speed. Generally, the more experienced runner will have faster average speeds than an inexperienced one.
A person who runs regularly tends to have more cardiovascular strength and a better heart rate for maintaining speed.
This is only sometimes true, as some people may be naturally fast when starting their running journey. Likewise, some runners don’t gain much speed with increased experience in the sport.
Training vs. Racing
When it comes to running, there is a notable difference between training and racing speeds.
While training regularly and building up your endurance for when you race is essential, you typically keep most training runs below race pace. This can be attributed to the fact that runners tend to push themselves to their limits during races.
Short Distance vs. Long Distance
The average running speed can vary greatly depending on how far someone runs.
Generally speaking, when it comes to short distances (think sprints), people tend to run faster than long distances, such as marathons.
External Factors
Factors unrelated to individual runners can also impact running speed.
Average running speed varies depending on the terrain and weather conditions.
World Record Running Speed for 1 Mile
Running has been a popular form of exercise and recreation for centuries, but with competitive running events in the late 1800s, it’s become a trendy spectator sport.
Many people know the name Usain Bolt for his incredible speed, and he holds the world record for the 100-meter dash with a pace of nearly 28 mph. Although a fantastic achievement, 100 meters is relatively short compared to other popular distances.
As athletes strive to break records year after year. However, one record, in particular, stands out: the world record for the fastest 1-mile running speed.
The world record running speed for the mile run event is three minutes, 43 seconds, and 13 milliseconds, a running pace faster than 16 mph!
This is incredibly faster than the average person.
🏅 That record, by the way, is held by Hicham El Guerrouj from his race in 1999.
How to Run Your Best Speed
Running your best speed is a desired skill for anyone involved in athletics, from professional athletes to amateur weekend warriors. However, it’s not as simple as just ‘going fast.’
Countless techniques will help you run your fastest, but gaining the skills necessary to maximize your speed takes practice.
✅ Quality gear.
Having the best running gear is essential.
From comfortable running shoes to moisture-wicking shirts and accessories like sunglasses or sleeves, the right running gear will help set you up for speedy success.
✅ Proper form.
Make sure you stay in the correct position with your body straight and your head up. Keep your arms close to your body and use them to drive forward while staying relaxed.
Make sure your legs are doing their job—push off the ground with each stride and don’t overstride or reach too far out in front of you when running.
✅ Interval training.
Alternating between bouts of hard work (running at higher speeds) and easier work (slower pace) is a great way to up your pace.
Short bursts of sprinting followed by active recovery jogging will help build speed endurance over time, allowing you to go faster for more extended periods.
✅ Rest.
Rest days should be scheduled into any running program. This allows muscle tissues time to rebuild themselves after workouts and prevents burnout from overtraining.
Your muscles need energy, so fuel yourself properly with a balanced diet of healthy foods like fruits, vegetables, proteins, and complex carbohydrates.
FAQ
The average running speed for an average runner is usually around 6-8 miles per hour. However, this varies depending on factors such as age, gender, and level of experience. Beginner runners tend to have an average running speed closer to 6 mph.
The world record running speed for the mile run event was faster than 16 mph.
There tends to be a wide range of speeds the average person can run. Based on the present data, the average person can run a pace of 7 minutes and 30 seconds per mile to 10 minutes per mile. This considers the speed of elites, which can skew results for the true “average” runner.
A good average running speed is highly dependent on the runner. For beginner runners, a speed of 6 miles per hour or slower is a good average pace for short distances.
Experienced runners may achieve higher speeds, depending on their training and fitness level. This might mean maintaining a speed of 7 or 8 miles per hour.
Running 7 mph is a fast running speed for most people. Average runners typically run at speeds between 5 and 10 mph, so a 7 mph pace would require considerable experience and skill.
Professional athletes can often reach upwards of 15 mph when competing in races.
Running 10 mph is a very fast speed for most people.
While a few people may be able to achieve running speeds faster than 10 mph, this speed is usually only achieved by professional athletes. For example, average runners typically run between 5 and 8 mph, so running 10 mph requires considerable skill and experience.
Running 15 mph is a breakneck speed for most people.
Professional athletes can often reach upwards of 16 mph when competing in races at their highest levels. However, it’s important to note that even the fastest professional runners cannot sustain this fastest running speed for long distances.
Final Thoughts: Average Running Speed
Running is an excellent way to stay in shape, build endurance, and boost overall health. Remember, people run at different paces. An average running speed for you may not be the same as someone else.
Average running speeds can vary depending on many factors, including age, gender, distance, and experience.
Despite your current speed, staying motivated and pushing yourself to reach your goals is most important!
