Average Human Running Speed and Tips for Improving Your Pace

– Average Human Running Speed –

The highest pace at which a human can run is called foot speed or sprint speed. Also, a variety of factors that influences it, vary considerably across the population.

Average Human Running Speed

And is crucial in sports including association football, rugby football, American football, track and field, field hockey, baseball, and basketball.

What Is the Fastest a Human Can Run?

Usain Bolt established the men’s world record in the 100-meter dash at the World Championships in Berlin on August 16, 2009.

He set a new world record of 9.58 seconds and has been dubbed the best human sprinter of all time

For more than 30 years, Florence Griffith-Joyner has held the world record for the fastest woman.

She completed the 100-meter dash in 10.49 seconds in the United States Olympic Trials in Indianapolis, Indiana, on July 16, 1988.

What Factors Influence and Affect Your Average Speed?

Running speed is influenced by several things. Take them into account as you work to improve your running speed.

1. Your Body Mass Index

Another element that can affect your running speed is your weight. The more weight you have, the more energy you’ll need to move forward.

Gravity has a big role in this. You’re fighting gravity every time you lift a leg off the ground. The amount of weight your legs are bearing increases the difficulty.

If you’re overweight, your VO2max may be affected, which can influence your proper running performance.

The maximum (max) rate (V) of oxygen (O2) your body can utilize during exercise is known as VO2max.

2. What You’re Wearing

Your speed is influenced by the things you wear. Consider investing in lightweight apparel that fits well and is weather-resistant for optimal running performance.

Look for textiles that are sweat-wicking and will keep your body cool and dry. Nylon, polyester, and bamboo are among them. Polypropylene, spandex, and wool are among the other materials available.

Cushioned running socks are also a good investment.

3. Endurance and Strength

A running program should include both strength and speed-endurance training.

A strong body makes it easier to employ proper body mechanics and increase endurance, both of which aid in the development of speed.

Strong legs provide more power, while a strong upper body and core keep you energized while maintaining proper form.

Stay active by doing sports, bodyweight exercises, weight training, and high-intensity interval training. Incorporate tempo runs, hill training, and sprints into your workout.

Do at least one long run every week to improve your endurance.

4. Your Footwear

Injury can be avoided by wearing lightweight shoes that provide support and comfort.

Certain styles of running shoes may also help you reach better speed by enhancing your running economy, form, and technique, according to a 2019 study.

Check out some of the top running shoes for ladies and men to get you started.

5. Age

When we talk about average running speed by age. A natural reaction is to assume that as we become older, our average running speed will fall dramatically.

A recent study, however, has shown that this isn’t always the case. The average long-distance running pace of males aged 40 to 95.

who competed in distances ranging from 5k to complete marathons was explored in this study.

The data revealed that these men’s average long-distance running pace declined with age, implying that performance isn’t instantly hampered as they grow older.

Rather, the study found that if you stay in shape and avoid injuries, you won’t start slowing down until your mid-30s.

Even the researcher who did this study stated as much, noting that 40 is the age when fitness deteriorates.

While this study only looked at data from male athletes, we can apply the same notion of aging to the average running speed of female runners.

Shalane Flanagan demonstrated this in 2017 when she won the New York City Marathon at 36.

However, when a runner’s average running speed is examined by age and gender, both parameters show slight differences in overall performance.

It’s crucial to note, however, that these are small issues that won’t affect you soon.

6. Environment

The environment in which you run is one of the external elements that can influence your average speed.

More so, If you prefer jogging outside or wish to start, OriGym’s guide to trail running tips for beginners may interest you.

Also, If you run in extreme conditions, such as scorching heat or bitter cold, your body will respond and react accordingly.

The response could be to slow down your general pace. Your body may not cope with the pressure, and your average running speed will naturally drop.

Even worse, if the weather is really poor, your body may develop problems that make it impossible for you to train.

Hypothermia caused by jogging in the cold, for example, will prevent you from running for an extended period.

Dress appropriately to avoid allowing unfavorable weather to detract from your running performance.

Also, Check out OriGym’s article for some tips on how to deal with the cold.

Air pollution is an interesting environmental issue that also affects a runner’s performance.

For half marathons and other long-distance competitions, they have found this factor to enhance the finish time and average running speed.

Also, Some competitors have reported gains of up to 30 minutes in their overall finish time.

7. Running Cadence and Stride Length

Now that we’ve looked at the impacts of age and soon gender on a human’s average running speed.

we can talk about how a runner’s cadence and stride length can affect their performance.

Running cadence refers to how many steps a runner makes throughout a workout, whereas stride length refers to how far their leg stretches.

Running speed is mathematically accurately described by the product of these factors.

According to research into cadence and stride length, if one of these areas improves while the other stays the same. The average human running speed in mph increases.

For example, if you take more steps while jogging but maintain the same overall stride length, your speed should improve.

This is one of the few aspects of running over which you have control. Thus attempting to improve in one of these areas can be useful to your training.

8. Gender

When asked, “What is the typical human running speed?” it’s difficult to give a precise response. Because our gender has a significant impact on our overall ability as runners. 

This isn’t a new finding; many of the current world record in the running world show gender’s influence on the average running speed.

However, the world record for men running a 5k, for example, the time is 12 minutes and 39 seconds.

Moreso, In comparison, a woman holds the world record for the same distance with a total time of 14 minutes and 28 seconds.

While the gap between men and women isn’t as big as it previously was, men’s average running speed is still slightly faster than women’s average running speed.

The reason for this is differences in body composition and energy processing between men and women.

The body burns food as part of oxidation, which is a key factor in determining the body’s ability to perform endurance running at its maximal pace.

The body uses oxygen to make energy in order to carry out this activity at its highest rate (VO2 Max).

Even when varied BMIs are taken into consideration, the levels at which it created V02 max are much higher in males than in women.

Men can generate more energy than women, allowing them to operate at maximum capacity for longer periods of time.

As a result, men’s average running pace will always be slightly faster than women’s average running pace.

Average Human Running Speed

Average Human Running Speed

A variety of factors influence average running speeds, or pace. These factors include your present fitness level and your genetics.

The average speed for men in the United States was 9:03 minutes per mile in 2015, according to Strava. A worldwide running and cycling tracking app (1.6 kilometers).

The average mile time for women was 10:21. This information is based on approximately 14 million runs that have been recorded.

Also, Hicham El Guerrouj of Morocco established the current world record for one mile at 3:43.13 in 1999.

1. Average Running Speed for Half Marathon

We enter lengths that are long-distance events while analyzing the average running speed for half marathons.

If you want to learn more about long-distance running races, check out OriGym’s post on how to get started with your training.

In this course, the average running speed for a female competitor was 10 minutes and 58 seconds per mile.

When compared to male runners, who averaged 9 minutes and 38 seconds per mile, this is a significant difference.

2. Average Running Speed for 10k

They also reflected this in the results of calculating the average 10k running speed.

We may state that the average male running speed for finishing a 10k was 8 minutes and 41 seconds per mile. When looking at the average running speed in mph.

They compare this to the average running speed for women doing a 10k, who finished in a total time of 10 minutes and 2 seconds per mile.

3. Average Running Speed for 5k

10 minutes and 18 seconds per mile is the average male running speed for completing a 5kilometer race.

However, women run at an average speed of 12 minutes and 11 seconds per mile when covering the same distance.

These findings confirm the theory that men’s average running pace per mile is always somewhat quicker than women’s.

This is a recurring theme throughout the research.

4. A Marathon’s Average Running Speed

Women’s average running speed per mile during a marathon is 10 minutes and 23 seconds.

Also, Men, on the other hand, run at an average pace of 9 minutes and 28 seconds each mile.

As seen from the evidence, regardless of the distances covered by the athletes.

The average running speed per km among male participants was always higher than that of female participants.

However, If you’re interested in running marathons but don’t know where to start, OriGym provides a guide on how to train for a marathon.

How Can You Figure out What Your Average Running Speed is?

Average Human Running Speed

If you want to figure out how to calculate your average running speed, use a pace calculator.

You can use a pace calculator to figure out how long it will take you to run a specific distance.

Also, you may track your performance and observe if your fitness levels increase by recording your results and comparing them.

However, queries like ‘What is the average running pace?’ and ‘What is the average running speed?’ cannot be put together because the pace is not the same as the speed.

Speed is the distance over time, whereas pace is time per unit of distance.

You’ll need to use two separate methods to figure out your average pace and speed.

When enrolling for events like a 5K, 10K, half marathon, or full marathon, knowing your average pace ahead of time will help.

If you’re using a pace calculator and you don’t have complete hours, convert them to minutes and multiply by 60.

For example, if a runner completes a half marathon (13.1 miles) in 1.5 hours (90 minutes), you can enter the following sum into a pace tracker to calculate the average running speed in miles per hour:

13.1 ÷ 90 = 0.1455 x 60 = 8.73mph

It’s difficult to convert your data into an average human running speed in miles per hour.

However, if you are aware of this useful figure, calculating and tracking your speed becomes a simple operation.

Why is it Crucial to Keep Track of Your Average Running Speed?

You might wonder why you’d need to know this now that you know how to determine your average running pace.

Also, many runners place too much emphasis on the distance covered.

Although their speed is what they should truly be concerned about, knowing it has many advantages.

Tips on How to Increase Your Running Speed

Average Human Running Speed

Now that we’ve covered how to determine an average running speed and why it’s important.

we’ll go over some basic advice on how to enhance your average running pace per mile.

1. Work on Improving your Running Cadence

You must train in order to improve your average running speed in mph.

We’ve already addressed how increasing your cadence or stride length can help you improve your overall runtime, but what’s the best way to achieve it?

It’s a good idea to download a cadence monitoring app before you out for a run. RUNZI and Weav Run.

For example, track your running cadence over the course of your entire run and calculate an average number of steps per minute.

Weav Run is very helpful to people who want to train with a running metronome.

This software will play music and encourage you to plant your feet to the beat of the song until you reach an ideal heart rate of 180 beats per minute.

Using a metronome may seem strange at first, but it can help you improve your cadence and your average running speed in mph.

2. Dress Appropriately

A variety of factors might influence a person’s average running speed, including the clothing they choose to wear when out running.

This piece of advice is simple: if you want to improve your general running pace, avoid putting too much weight on your feet.

When the weather is poor, it may tempt us to go for a run wearing a big waterproof jacket.

However, this will simply slow us down by adding to our weight. Instead, we recommend you opt for weather-resistant, lightweight apparel.

This will make you feel more at ease when jogging, allowing you to run at your maximum speed.

3. Focus on Form

If your goal is to improve the average human running speed, you’ll need to keep proper form while jogging.

Also, if your form is even slightly incorrect, you could obstruct your own performance without even realizing it.

We recommend following these simple principles to maintain good form:

‣ Shoulder Relaxation

Stay about avoiding tension. When your shoulders are relaxed, you will run faster.

When you round your shoulders too far forward, your chest tightens and your breathing becomes restricted.

It will not limit your airways if your shoulders are back, and you will breathe without difficulty.

Check your shoulders from time to time to ensure they have remained relaxed.

If you feel any stiffness in your shoulder blades, carefully roll them back and forth to stretch them.

‣ Don’t Bounce

When you run, you bounce, which causes your head and body to move up and down, wasting a lot of energy.

The higher you raise yourself off the ground, the more stress you’ll have to absorb when your foot lands, which means you’ll get tired faster. Run lightly and attempt to land softly on your feet to reduce bouncing.

A running cadence of 90, according to some experts, is the turnover rate seen in the most effective runners.

Shortening your stride reduces the likelihood of bouncing and improves your cadence, which improves your average running speed.

‣ Look Ahead

Instead of staring at your feet, keep your gaze fixed on the ground about 10-20 feet ahead of you.

This is not just a perfect form, but it is also safer because you will be able to see what is approaching you.

Avoid leaning your head forward too far, as this strains your neck and shoulder muscles.

Make sure you’re not leaning forward and that your ears are directly over the center of your shoulders.

‣ Swinging Your Arms is not a Good Idea

When you can, avoid side-to-side arm swinging; if your arms cross over your chest.

You’ll be more prone to slouch, which will cause you to breathe insufficiently. Inefficient or shallow breathing can cause side stitches or cramps in your abs.

When runners become weary or tense, their hands move closer to their shoulders, shortening the distance between the upper arm and forearm.

Allow your arms to fall to your sides and shake them out if you see this happening.

Reposition your shoulders back and relaxed at a 90-degree angle.

‣ Check Your Posture

Maintaining excellent running form causes maintaining a straight stance. Your shoulders should be level, your back upright, and your head held erect.

Keep your shoulders under your ears and your pelvis in a neutral position. Make sure your waist isn’t protruding too far forward or back.

This is a habit that some runners develop when they are exhausted. Monitor your posture throughout your run.

We have a propensity to slouch at the end of a run owing to lower back pain. If you find yourself slouching, push your chest out to fix the situation.

‣ Keep Your Hands at Waist Level

Keeping your hands at waist level will allow them to barely brush your hip.

Also, you should have your arms bent at a 90-degree angle. Some beginners, especially when exhausted, have a tendency to raise their hands to their chest.

Also, If you keep your arms up too high, you’ll feel tightness and strain in your shoulders and neck, which will make you feel even more exhausted.

Keep your arms and hands as loose as possible. You should not clench your fists for this reason!

4. Maintain a Healthy Lifestyle

We’ve already covered the impact of average running speed on age and gender. But the food you eat can also have a significant impact on your overall running speed.

If you want to boost your average running speed per mile, try including a variety of foods in your diet.

Before making any big dietary changes, you should always consult with a medical practitioner or a dietician.

By consulting a specialist, you will be able to create an ideal diet plan that is personalized to your individual goals.

If you’re looking for supplements to help you run, check out OriGym’s list of 21 running supplements that can help you fuel your run.

Also, your diet should be tailored to your personal needs. Here is a list of foods and beverages that have been discovered to have helpful characteristics for runners.

  1. Bananas 
  2. Broccoli 
  3. Plain Yoghurt 
  4. Dark Chocolate
  5. Peanut Butter
  6. Oats
  7. Whole Grain Pasta 
  8. Potatoes
  9. Coffee

Average Human Running Speed and Workouts to Improve Your Running Speed Regularly

Some of you may prefer specific workout programs to increase your average long-distance running speed, rather than just general advice.

OriGym have you covered. If you want to enhance your speed; we suggest the following workouts.

1. Tempo/Metronome Training

Tempo/metronome training aims to improve your ability to run to a beat at a comfortable hard speed.

For running cadence, we’ve already mentioned metronome training. yet, many people feel you should do 180 steps per minute to improve your cadence and speed.


  1. If you’re using an app, choose the pace you want to run at. If you’re new to this, it’s a good idea to start with small goals.
  2. Run to the beat of the music, planting each foot on the ground at whatever tempo you’ve decided.
  3. Before attempting to raise your speed, run at this rate for a few minutes. It’s important to note that this may seem unusual at first because your body is used to running in a controlled manner, whereas you’re suddenly incorporating structure and rules into your workout.
  4. You should build up to 10-15 minutes of tempo training if you want to improve your average running speed for 5k events.
  5. You should aim for 20-30 minutes of tempo running to improve your average running speed for 10k or longer events.
  6.  Tempo training, often known as metronome training, is useful for detecting weak spots in your motions.

When we move quickly, stronger muscles often overwhelm weak ones. But tempo training can help increase eccentric strength, which can help prevent injuries.

It ensures that our bodies are in sync, allowing us to complete speed training without suffering an injury.

2. Hill Training

Hill training, as the name implies, is a sort of endurance and speed training that involves running up a hill.

However, the phrase “hill training” is a bit of a misnomer because there are many ways to go about doing this form of exercise.

However, we will simply discuss the strategy known as ‘Hill Start.’

This is an excellent introduction to hill running for new runners, so don’t worry if you’ve never done it before.


  1. Warm up by jogging for 10 minutes, then slow down and walk for 2 minutes.
  2. Begin running upward for 5 seconds from the bottom of a mild incline.
  3. Return to the bottom and repeat the process, but this time for 7 seconds.
  4. Run up the slope for 10 seconds after walking down to the bottom.

Repeat this pattern as many times as necessary to reach the top of the hill.

This form of hill training is a great place to start if you want to improve your endurance. It’s suggested that you do this workout every 7 to 14 days.

3. Interval Training

We’ve already talked about HIIT training in this article; it comprises brief bursts of high-intensity sprinting interspersed with short periods of running.

This finally aids in the development of endurance and prepares your body for increasing speed.

OriGym provides a guide describing strategies and secrets to a good circuit training session if you want to learn more about HIIT training.

If you’re not careful, high-intensity interval training (HIIT) can be taxing on your body and lead to joint issues.

Also, If you wish to accomplish this in a safe and successful manner, we recommend following the steps below.


  1. You should start by running for 10 minutes at a leisurely pace. Attempt to maintain a relaxed, comfortable pace.
  2. Gradually increase your speed until you’re running at a high-intensity rate for 2 to 5 minutes.
  3. Resuming running at the same tempo, but maintaining it for 2–5 minutes.
  4. Return to your high-intensity running session and continue this cycle 4-6 times more.

If you want to see major improvements in your speed levels, we recommend you do HIIT training twice a week until you reach your desired speed.


FAQs Asked Questions on Average Human Running Speed


For, inquiries about the average human running speed in the United States.

The average speed for men in the United States was 9:03 minutes per mile in 2015.

According to Strava, a worldwide running and cycling tracking app (1.6 kilometers).

The average mile time for women was 10:21. This information is based on over 14 million logged runs.


Based on this data, Weyand and his colleagues calculated humans can theoretically run at 19.3 meters per second.

If they strike the ground with the highest force physically possible. If a sprinter ran at such pace for the entire 100 meters, he would finish in 5.18 seconds.


This is a well-studied field, and the typical maximum g-force that can be sustained for one minute is around 16g (157m/s).

This limit, however, is determined by the individual. Whether he administer the acceleration to the entire body or just certain sections, and the duration of the acceleration.


Spacecraft are the fastest human-made objects. They employ rockets to break free from Earth’s gravity.

which requires traveling at a speed of 25,000 miles per hour (40,000 km).

NASA’s Parker Solar Probe is the spacecraft that is going the quickest.


It’s nearly difficult to run a 100 meter dash in less nine seconds.

Two of America’s top sprinters, ran on an outrageous treadmill with two of America’s best sprinters.

and talked physiological boundaries with a biomechanist.

More on FAQs Asked Questions on Average Human Running Speed


Researchers believe that 30 mph is the human limit. The 100m is commonly used to determine how quickly we can run.

Usain Bolt set the current 100m record in 2009 with a time of 9.58 seconds. This results in a speed of 23.3 mph.


All of this being said, a basic rule of thumb for treadmill speeds is that 2 to 4 mph is a walking speed.

And 4 to 5 mph is a quick walk or jog, and anything over 5 mph is jogging or running.


Rapid acceleration and deceleration can kill the human body.

Even Orion, though, will not be the pinnacle of our speed. Except for the speed of light, there is no real practical limit to how fast we may move.

Bray explains. Light travels at a million kilometers per second.


On May 26, 1969, the crew of NASA’s Apollo 10 moon mission shot back to Earth at a peak speed of 24,791 mph (39,897 kph) relative to Earth.

This is the fastest any human has ever traveled.


The discovery of a “speed gene” in Jamaican sprinters, which is also prevalent in athletes from West Africa.

where many Jamaicans’ ancestors came from and causes particular leg muscles to twitch faster, is the best scientific explanation so far.

With proper, intense, and discipline training. Humans can achieve a great deal of speed and stamina,

However, Nothing can go at a quicker rate than 300,000 km/s (186,000 miles per second).

At that speed, only massless particles, such as photons, which make up light, may travel. 

We hope this article (average human running speed) has been educating you.

Also, let us know your thoughts and suggestions in the comment section, Also, share with your loved ones and active media accounts. 

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